Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: broncobilly

In the 30 days ending Apr 30, 2011:

activity # timemileskm+ft
  Cycling22 25:33:00 355.2 571.64 1000
  Running18 15:11:00 120.3(7:34) 193.6(4:42) 3699
  Strength12 10:31:00
  Hike/Jog1 55:00 2.2(25:00) 3.54(15:32)
  Total53 52:10:00 477.7 768.78 4699
averages - sleep:6.8

«»
3:43
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Apr 30, 2011 #

8 AM

Running (Steady State Rolling) 1:42:00 [3] 13.1 mi (7:47 / mi) +844ft 7:20 / mi
slept:7.0 shoes: Montrail Rogue Racer #1

Marvins-KGB-Bens-Voodoo-GS-COD Loop. Gorgeous morning.

Friday Apr 29, 2011 #

8 AM

Running (tempo) 55:00 [3] 7.5 mi (7:20 / mi)
slept:7.0 shoes: Montrail Rogue Racer #1

DRW-RR-Lava Trail Loop. Ran first 3 miles easy, then last 4 harder: 6:50 (rolling), 6:41 (rolling), 6:11 (rolling/flat), 6:51 (rolling uphill). Snow flurries and 32 degrees.

Thursday Apr 28, 2011 #

12 PM

Running (Steady State Rolling) 1:08:00 [3] 9.6 mi (7:05 / mi) +445ft 6:47 / mi
slept:7.0 shoes: Montrail Rogue Racer #3

River Trail North to Green gate and back. Steady pace.

Wednesday Apr 27, 2011 #

7 AM

Cycling (Cross Commute) 30:00 [3]

12 PM

Running (Tempo) 1:07:00 [3] 9.5 mi (7:03 / mi) +300ft 6:51 / mi
slept:7.0 shoes: Montrail Rogue Racer #3

FootZone Noon Run. Southern Bridge Loop + Green Gate with Teague and Cahill. Ran good progressive steady state from start thru 7 miles (7:40 down to 7) to Bill Healy Bridge, then Cahill feelling saucy and we ran last 2 miles hard...6:12 and 6:02. Felt good.

Tuesday Apr 26, 2011 #

7 AM

Cycling (Cross Commute) 1:05:00 [3] 16.0 mi (4:04 / mi)
slept:7.2

AM=30min; PM=35 (superfly head wind) bonky after lunch run and no snack after lunch...had to stop at RR coffee shop for calories
12 PM

Running (Steady State Rolling) 51:00 [3] 7.0 mi (7:17 / mi) +300ft 7:00 / mi
shoes: Montrail Rogue Racer #3

Out and back on N River Trail, windy, legs felt little heavy from night run and morning bike commute

Monday Apr 25, 2011 #

8 AM

Cycling (Cross Commute) 35:00 [3] 8.0 mi (4:22 / mi)

Rainin' like cats and dogs on the ride in. Dang.
9 PM

Running (Steady State) 53:00 [3] 7.3 mi (7:16 / mi)
slept:7.2 shoes: Montrail Rogue Racer #1

DRW- Buck Cyn Out and back night run

Sunday Apr 24, 2011 #

4 PM

Cycling (Singlespeed MTB) 2:15:00 [3] 20.0 mi (6:45 / mi)
slept:7.0

Singlespeed ride with Wolfe. Marvins-KGB-GS-Woodys-Fireroad-COD-Marvins. Good ride. Springs a comin'
10 PM

Strength (circuit) 20:00 [3]

Legs-Pullups-Core x 4

Saturday Apr 23, 2011 #

7 AM

Running (Progressive) 1:02:00 [3] 8.8 mi (7:03 / mi) +544ft 6:39 / mi
slept:5.5 shoes: Montrail Rogue Racer #1

Kents-Phils with Wolfe and Biendip. Steady state progressive run. Good run. Nice to turn it over.

Friday Apr 22, 2011 #

9 AM

Cycling (Cross Commute) 1:25:00 [3] 21.0 mi (4:03 / mi)
slept:7.0

6 PM

Running (Easy) 1:08:00 [3] 7.2 mi (9:27 / mi) +250ft 9:09 / mi

Easy, easy run with Patagonia crew. Hip fine after yesterdays run with Rod...good.

Thursday Apr 21, 2011 #

12 PM

Strength (p90x) 1:05:00 [3]

Shoulder & Arms + Ab Ripper X
6 PM

Running (Steady State) 1:21:00 [3] 10.6 mi (7:38 / mi) +616ft 7:15 / mi
slept:7.0 shoes: Montrail Rogue Racer #3

Bens-Voodoo-GS-Phils Loop with Bien. Felt good until 9...slowed down when form got sloppy. SIJ okay...felt like it might have been too much...last 10 min was feeling fatigued in the hip...but no pain

Wednesday Apr 20, 2011 #

7 AM

Cycling (Cross Commute) 30:00 [3] 8.0 mi (3:45 / mi)
slept:6.5

AM only
12 PM

Running (tempo) 51:00 [3] 7.2 mi (7:05 / mi) +200ft 6:54 / mi
shoes: Montrail Rogue Racer #3

Southern Bridge Loop with Zone crew. Ran 20 min at tempo pace

Tuesday Apr 19, 2011 #

7 AM

Cycling (Cross Commute) 1:10:00 [3] 17.6 mi (3:59 / mi)

AM-30min; PM-40min
12 PM

Running (Steady State) 47:00 [3] 6.5 mi (7:14 / mi) +200ft 7:02 / mi
slept:5.0 shoes: Montrail Rogue Racer #3

From DT N River Tr to 1st green gate and back. Nice and sunny today. SIJ felt good. Good to be running again
11 PM

Strength (p90x) 1:05:00 [3]

Chest & Back + Ab Ripper X

Monday Apr 18, 2011 #

7 AM

Cycling (Cross Commute) 30:00 [3] 8.0 mi (3:45 / mi)
slept:7.0

1 PM

Running (Easy) 39:00 [3] 5.2 mi (7:30 / mi)
shoes: Montrail Rogue Racer #3

DT River Trail to Candy Cane and back. No SIJ pain.

Sunday Apr 17, 2011 #

10 AM

Running (Easy) 49:00 [3] 5.9 mi (8:18 / mi)
slept:8.5 shoes: Montrail Rogue Racer #3

DRW Lava RR Trail Loop
3 PM

Hike/Jog (Family Hike) 55:00 [3] 2.2 mi (25:00 / mi)

Exploring Lava on edge of trail in Five Fingers
5 PM

Cycling (Singlespeed MTB) 1:25:00 [3] 15.1 mi (5:38 / mi)

DRW-Lava Trail-Green Mtn Loop. Had to bushwack a little from logging, lost singletrack. Lower trails are negotiable again, they've cleared out the brush. Looks bad now, but will look awesome in a year or two with all the thinning...was WAY overgrown.
11 PM

Strength (p90x) 16:00 [3]

ab ripper x

Saturday Apr 16, 2011 #

9 AM

Strength (p90x) 50:00 [3]
slept:8.5

Legs & Back
2 PM

Cycling (Singlespeed MTB) 1:35:00 [3] 18.3 mi (5:11 / mi)

Pulling Bman on Trail-a-bike, some dirt, some trails, mostly pavement. Hills were hard on SS.
5 PM

Running (Easy) 24:00 [3] 3.2 mi (7:30 / mi)
shoes: Montrail Rogue Racer #3

DRW Lava Trail Loop. No SIJ pain, but felt a little twinge toward end...no pain, just very, very dull muscle fatigue feel in the area. Sure fatigued from legs and SS ride before. Try to run fresh in AM to see how it feels again.

Friday Apr 15, 2011 #

8 AM

Cycling (Singlespeed MTB) 2:20:00 [3] 28.7 mi (4:53 / mi)
slept:7.0

From DRW-Bens-KGB-Marvins Loop. 40 and rainy. Rained entire time. Good ride through, nice to be on some singletrack.
12 PM

Cycling (Cross Commute) 30:00 [3] 8.0 mi (3:45 / mi)

Thursday Apr 14, 2011 #

2 PM

Running (Easy) 30:00 [3] 4.0 mi (7:30 / mi)
slept:5.2 shoes: Montrail Rogue Racer #3

Drake Park Grass Loop. No SI Joint pain, none afterward either. Not marking injured anymore on log...baby steps still, but I'll take a 4 mile run. Sweet.
10 PM

Strength (p90x) 1:10:00 [3]

Shoulders & Arms + Ab Ripper X + Hip Strength work...good workout...I'm done chattin'...5, 4, 3, 2...

Wednesday Apr 13, 2011 #

12 PM

Running (Easy) 28:00 [3] 3.1 mi (9:02 / mi)
slept:5.5 (injured) shoes: Montrail Rogue Racer #3

OM Flag bridge loop from DT with Kraybill. Felt hint of SI Joint afterward. Going to back off to 20 min rest of week, then test longer or double 20s next week. Stay on bike.
8 PM

Cycling (Cross Commute) 1:50:00 [3] 27.3 mi (4:02 / mi) +500ft 3:58 / mi

Commute to DT in AM. Evening round trip commute in to see Yonder Mountain String Band at Domino Ballroom. Commute home at 1am. Great night with 3/4 moon and hazy skies.

Tuesday Apr 12, 2011 #

Running (Easy) 21:00 [3] 2.6 mi (8:05 / mi)
(injured) shoes: Montrail Rogue Racer #3

Drake Park grass. Test run #2, no pain. Baby steps.
11 AM

Cycling (Cross Commute) 55:00 [3] 16.3 mi (3:22 / mi) +500ft 3:17 / mi
slept:7.0

23 min in - 32 min back...powers back
10 PM

Strength (p90x) 1:20:00 [3]

Chest & back + ab ripper x + hip strength

Monday Apr 11, 2011 #

8 AM

Cycling (Cross Commute) 30:00 [3] 8.0 mi (3:45 / mi)
slept:5.5

12 PM

Running (Easy) 15:00 [3] 2.0 mi (7:30 / mi)
(injured) shoes: New Balance Minimus Road

Easy grass run in Drake Park to test out SI Joint. No pain. Plus, 5 min of hip mobility drills afterward. Good sign.

Sunday Apr 10, 2011 #

6 PM

Cycling (Singlespeed MTB) 1:20:00 [3] 18.3 mi (4:22 / mi)
slept:8.0 (injured)

DRW-Green Mtn Loop. Found new single track. Legs sore from p90x legs yesterday...especially calves. SI Joint getting better, just barely there...few more days and time to test it.

Saturday Apr 9, 2011 #

8 AM

Strength (p90x) 1:15:00 [3]
slept:7.0 (injured)

Legs & Back + Ab Ripper X
2 PM

Cycling (Road Ride) 2:28:00 [3] 42.8 mi (3:27 / mi)
(injured)

DRW-OB Reily-Tumalo-Deschutes Market Loop. Good to be long on bike, felt good. Leg power was better on this ride, even after p90x legs this morning. Windy and overcast. SI Joint is fine on bike. Still there in certain movements, especially after sitting for while. Getting better with strengthening, stretching and mobility work. Patience.

Friday Apr 8, 2011 #

10 PM

Strength (rehab) 15:00 [3]
slept:9.0 (injured)

Hip exercises for SI Joint

Thursday Apr 7, 2011 #

7 AM

Cycling (Cross Commute) 35:00 [3] 9.0 mi (3:53 / mi)
slept:7.0 (injured)

10 PM

Strength (p90x) 1:20:00 [3]
(injured)

Shoulders & Arms + Ab Ripper X + Hip Rehab Exercises. Felt good but little soreness from Chest & Back on Tuesday, core sore too a bit. Felt good to lift though.

Wednesday Apr 6, 2011 #

7 AM

Cycling (Cross Commute) 30:00 [3] 8.0 mi (3:45 / mi)
slept:5.5 (injured)

8 PM

Strength (rehab) 15:00 [3]
(injured)

Hip strengthening exercises for SI Joint

Tuesday Apr 5, 2011 #

7 AM

Cycling (Cross Commute) 1:25:00 [3] 19.8 mi (4:18 / mi)
slept:5.0 (injured)

3 sessions of cycling. commute in, lunch meeting and errands, bike home. SI Joint still there but feeling way better.
11 PM

Strength (p90x) 1:20:00 [3]

Chest & Back + Ab Ripper X + Hip Exercises. First day back on p90x...phew, arms are worked.

Monday Apr 4, 2011 #

7 AM

Cycling (Cross Commute) 30:00 [3] 8.0 mi (3:45 / mi)
slept:7.0 (injured)

Sunday Apr 3, 2011 #

Note
slept:7.0 (injured)

SI Joint still sore, took easy weekend to let it rest more. Getting better.

Saturday Apr 2, 2011 #

Note
(injured)

Day off, yard work and ran chainsaw for 3 hours. Dropped 6 good size pondos in the yard. Upper body gonna be little sore tomorrow. SI Joint better today, still there though.

Friday Apr 1, 2011 #

4 PM

Cycling (Road Ride) 1:40:00 [3] 29.0 mi (3:27 / mi)
(injured)

From DT, Tumalo Loop via Johnson-Collins-Tweed-OB Reilly. SI Joint still there, but better today than yesterday.

« Earlier | Later »