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Training Log Archive: broncobilly

In the 29 days ending Feb 29, 2012:

activity # timemileskm+ft
  Running24 33:03:38 245.4(8:05) 394.93(5:01) 31155
  Ski2 7:00:00
  Cycling2 1:32:00 17.8(5:10) 28.65(3:13) 750
  Total28 41:35:38 263.2 423.58 31905
averages - sleep:6.5

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Wednesday Feb 29, 2012 #

12 PM

Running (Southern Bridge Loop) 52:00 [3] 7.2 mi (7:13 / mi) +225ft 7:01 / mi
shoes: NB 790 Blue #1

Snow conditions pretty good. Nice steady state with strong finish

Tuesday Feb 28, 2012 #

12 PM

Running (Pilot Butte Double) 52:00 [3] 7.1 mi (7:19 / mi) +980ft 6:29 / mi
shoes: Saucony Kinvara 2 #1

Strong pace climbing and descending, then back tempo. Junky snow and cold and windy.

Monday Feb 27, 2012 #

12 PM

Running hills (Awbrey Butte Loop) 1:07:00 [3] 8.3 mi (8:04 / mi) +1100ft 7:10 / mi
slept:6.5 shoes: Saucony Kinvara 2 #1

Old Man Winter is back. Studs again too. Double Awbrey on roads today. Snow was ankle deep on off road sections. Had to stick to neighborhoods and Summit Drive.

Sunday Feb 26, 2012 #

Note
(rest day)

Dang, Family stuff and birthday party to go to, didn't get home until 8:30pm and then had to get kids to bed and sat down to work a bit at 10pm...was gonna treadmill, couldn't find time...worked until 12:30am. Work effecting running sucks. Some days I despise computers and technology.

Saturday Feb 25, 2012 #

Note
(rest day)

Family day and sore metatarsal...after 40 miles in 26 hours and 3 runs on Thurs PM and Friday...I lacked motivation today to even squeeze in a short one.

Friday Feb 24, 2012 #

12 PM

Running long (Smith Rock) 4:00:00 [3] 23.9 mi (10:03 / mi) +7100ft 7:50 / mi
slept:6.5 shoes: Saucony Kinvara 2 #1

All the hits route w/ Max. 60 and sunny with front moving in by end of the run and cooling off. Awesome weather. Troughs start - Gray - Cougar Cyn - Backside Burma - Misery Ridge - Parking Lot - Burma - Scar - Gray again. BAM. Great run. Felt pretty good all day. Max definitely pushed me on the flats and climbs. He's climbin' like a monster right now, watch out Chuckanut.

Thursday Feb 23, 2012 #

2 PM

Running hills (Awbrey Butte Loop) 59:00 [3] 7.5 mi (7:52 / mi) +900ft 7:04 / mi
slept:6.7 shoes: Saucony Kinvara 2 #1

Easy flush run with Awbrey climb. Old School loop. Beautiful bluebird day, slight breeze, 50s and sunny. ran in shorts, short sleeve and gloves...gorgeous. Nice to just cruise after last 2 harder days.
9 PM

Running (DRW-DT commute) 1:05:00 [3] 8.5 mi (7:39 / mi) +200ft 7:29 / mi
shoes: Saucony Kinvara 2 #1

Night run back downtown to pick up my car.

Wednesday Feb 22, 2012 #

12 PM

Running (S Bridge-River Trail Loop) 48:30 [3] 7.2 mi (6:44 / mi) +225ft 6:33 / mi
slept:6.8 shoes: Saucony Kinvara 2 #1

Footzone noon run. Was crunched for time and had to run hard after bill healey bridge. Ness, Teague and I ran loop hard last 5. My legs felt good. Super windy today but in 50s with sun breaks.

Tuesday Feb 21, 2012 #

12 PM

Running intervals (Green Gate - Awbrey Butte) 1:08:00 [3] 9.7 mi (7:01 / mi) +900ft 6:27 / mi
slept:6.7 shoes: Saucony Kinvara 2 #1

Warm up then 4 x [8/10 mi @ 6:10 pace, 2/10 mi @ 7:40 pace], then 9/10 mile climb up Archie Briggs Trail hard, then last 2 miles @ tempo pace over top and thru little wasatch trail.

Monday Feb 20, 2012 #

7 AM

Cycling (Singlespeed MTB Commute) 42:00 [3] 9.2 mi (4:34 / mi) +200ft 4:28 / mi

AM commute...nice boondocks route. nice to be back commuting...set up my single speed to commute until my 29er mtb commuter comes in. will be nicer with gears with all pannier weight. :)
12 PM

Running hills (Double Awbrey Butte) 1:04:00 [3] 8.0 mi (8:00 / mi) +1300ft 6:56 / mi
slept:6.2 shoes: Saucony Kinvara 2 #1

Up east route, out and back on Archie briggs trail. had to go easy on downs...tendor heel pad from blister and sore quads a little. Good to shake it out.
5 PM

Cycling (Singlespeed MTB commute) 50:00 [3] 8.6 mi (5:49 / mi) +550ft 5:29 / mi

PM Commute

Sunday Feb 19, 2012 #

3 PM

Running (Horse Butte 10) 1:16:00 [3] 10.0 mi (7:36 / mi) +550ft 7:13 / mi
shoes: Saucony Kinvara 2 #1

Easy run with Biendip at Horsey Butt. Mellow pace, nice to shake out sore quads from Friday's Smith Rock smack down.

Saturday Feb 18, 2012 #

Note
(rest day)

Blister healing from yesterday. Not bad, but sore quads too made me not too motivated to squeeze in a run. Busy with family anyway. Good to have day off.

Friday Feb 17, 2012 #

1 PM

Running long (Smith Rock 20) 3:09:00 [3] 20.4 mi (9:16 / mi) +4500ft 7:40 / mi
shoes: Saucony Kinvara 2 #1

Long run with Max and Ian. Troughs start. Gray-Cougar Cyn-Backside Burma-Misery-Bathrooms-Burma. Ran all of Burma and Misery trying to keep max in sight. Good workout. Hard on the downs with Ian and Max pushing pace. 5:20s off Gray and my last mile split to troughs on Cole's Trail was 5:58. Need to run with those dudes more often out there.

Thursday Feb 16, 2012 #

12 PM

Running intervals (Drake Park 800s) 30:00 [3] 4.2 mi (7:09 / mi)
shoes: Saucony Kinvara 2 #1

Crunched for time so went to Drake Park and did 4 x 800s with 2 min jog in between. Need to do these more often.

Wednesday Feb 15, 2012 #

12 PM

Running (S Bridge-Green Gate) 1:09:00 [3] 9.5 mi (7:16 / mi) +400ft 6:59 / mi
shoes: Saucony Kinvara 2 #1

Steady State with Max at Footzone noon run. Nice day.

Tuesday Feb 14, 2012 #

7 AM

Running (DRW-DT commute in) 1:04:00 [3] 8.6 mi (7:27 / mi) +200ft 7:17 / mi
slept:7.4 shoes: Saucony Kinvara 2 #1

Cruiser easy pace into work. Legs felt heavy after yesterdays hills and tempo the day before. Good sleep though.
5 PM

Running intervals (DRW-DT commute) 59:08 [3] 8.6 mi (6:53 / mi) +600ft 6:27 / mi
shoes: Saucony Kinvara 2 #1

2 mile warmup at 7:30 pace, then 5 intervals of 9/10 mile at hard tempo pace, 1/10 recovery at 8:30 pace, then final 1.5 miles @ tempo pace.

Monday Feb 13, 2012 #

12 PM

Running hills (Double Awbrey Butte) 1:02:00 [3] 8.0 mi (7:45 / mi) +1300ft 6:43 / mi
slept:6.3 shoes: Saucony Kinvara 2 #1

East side up - out and back on Archie Briggs Trail - off south side. Slippery if few spots, but slightly frozen mud...helped. Legs little heavy first half from last nights effort, but shook out fine.

Sunday Feb 12, 2012 #

9 PM

Running (DRW-OM Lollipop) 1:42:00 [3] 14.3 mi (7:08 / mi) +600ft 6:52 / mi
slept:7.0 shoes: Saucony Kinvara 2 #1

Night run at strong steady state pace. PR'd on that loop for night run.

Saturday Feb 11, 2012 #

11 AM

Ski (Telemark) 3:00:00 [3]
slept:6.5

Tele w/ Benjamin and Missouri boy Matt and his friend Lew. Fun day, Benjamin hit blue runs all day. He was worked. Had to chew 2 kids out that were skiing completely out of control.

Friday Feb 10, 2012 #

8 AM

Running intervals (Treadmill Hills) 30:00 [3] 4.1 mi (7:19 / mi)
slept:6.4 shoes: Saucony Kinvara 2 #1

5 min warm up. 7:30 pace [1 min @ 7%, 1 min flat] x 10
10 AM

Ski (Telemark) 4:00:00 [3]

Tele at Bachelor

Thursday Feb 9, 2012 #

12 PM

Running hills (Awbrey-Green Gate Loop) 1:11:00 [3] 9.4 mi (7:33 / mi) +900ft 6:56 / mi
slept:6.3 shoes: Saucony Kinvara 2 #1

Relaxed pace with Biendip. Nice weather. Foot feeling better.

Wednesday Feb 8, 2012 #

7 AM

Running (OM River Trail) 47:00 [3] 6.0 mi (7:50 / mi) +100ft 7:43 / mi
slept:6.0 shoes: Saucony Kinvara 2 #1

Easy dawn run before work...super slammed with work. Foot better today after sleeping half night in toe spacers. Think it's aggravated nerve (Morton's neuroma symptoms). Need to stretch it out. Easy week anyway after 50k. Legs are kinda dead still.

Tuesday Feb 7, 2012 #

12 PM

Running (Awbrey Glenn Out & Back) 1:07:00 [3] 9.4 mi (7:08 / mi) +450ft 6:49 / mi
slept:6.0 shoes: Saucony Kinvara 2 #1

Steady State today. Legs a bit sore still from Saturday. Have a little sore spot on my left foot still too. Think might be a bit of nerve thing. Need to stretch my feet.

Saturday Feb 4, 2012 #

8 AM

Running race (Orcas Island 50k) 4:55:00 [3] 31.1 mi (9:29 / mi) +7500ft 7:43 / mi
slept:7.5 shoes: Montrail Rogue Racer #5

Blew up a little at 25-26...awsome sunny day with killer views off Mt. Constitution. Hewey got me by 3 min...dang, he's wily.

Friday Feb 3, 2012 #

Note
slept:7.0 (rest day)

travel day

Thursday Feb 2, 2012 #

12 PM

Running (Awbrey butte loop) 58:00 [3] 7.2 mi (8:03 / mi) +900ft 7:12 / mi
slept:4.5 shoes: Montrail Rogue Racer #6

easy

Wednesday Feb 1, 2012 #

12 PM

Running tempo (Southern Bridge Loop) 49:00 [3] 7.2 mi (6:48 / mi) +225ft 6:37 / mi
slept:6.5 shoes: Montrail Rogue Racer #6

Ness and I started Noon almost 4 min behind group, had to run tempo to catch everyone by wooden catwalk (4.8 miles in). Pretty day, 40s and sunny.

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