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Training Log Archive: broncobilly

In the 30 days ending Jun 30, 2011:

activity # timemileskm+ft
  Running28 41:41:00 310.9(8:03) 500.34(5:00) 27736
  Cycling13 12:30:00 179.3(4:11) 288.56(2:36) 1000
  Total41 54:11:00 490.2(6:38) 788.9(4:07) 28736

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Thursday Jun 30, 2011 #

2 PM

Running long (hills) 2:55:00 [3] 20.3 mi (8:37 / mi) +1800ft 7:57 / mi
shoes: Montrail Rogue Racer #1

Tumalo Creek Bridge Pullout, up road to towers, Mrazek up to .75 mi from Happy Valley until snow turned me around. Jumped up to fire rd, ran above Happy Valley few hundred yards, then backtracked to Farewell and back rd from Tumalo Falls. Good run. Still tons of snow near Happy Valley...2 more weeks and we'll make it through there, major creek crossings from snow melt. Legs felt good.

Wednesday Jun 29, 2011 #

8 AM

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

AM commute
12 PM

Running (Easy) 1:15:00 [3] 9.3 mi (8:04 / mi) +500ft 7:40 / mi
shoes: Montrail Rogue Racer #3

Run with Zone crew, out to Green gate on S. River Trail and back. Nice day.

Tuesday Jun 28, 2011 #

12 PM

Running tempo (10k tempo) 1:05:00 [3] 9.4 mi (6:55 / mi) +400ft 6:39 / mi
shoes: Montrail Rogue Racer #3

Out & back on N. River Trail to Green gate. After 2 mi warmup, 10k at tempo pace. First 5k split in 19:59, 2nd 5k split in 20:05...40:04 10k on dirt pathway with 400 ft of climbing. Started out sluggish, but body woke up. Fastest mile split 6:08 (rolling down), slowest 6:46 (rolling up)

Monday Jun 27, 2011 #

6 AM

Cycling (Cross Commute) 1:15:00 [3] 17.7 mi (4:14 / mi)

AM-PM bike commute
12 PM

Running hills (Easy) 1:03:00 [3] 8.0 mi (7:52 / mi) +1100ft 6:58 / mi
shoes: Montrail Rogue Racer #3

Easy run over Awbrey Butte. Felt tired after only 3.5 hrs of sleep (baby factor)...gotta roll with it.

Sunday Jun 26, 2011 #

8 AM

Cycling (Bike-run-bike) 25:00 [3] 6.6 mi (3:47 / mi)

commute to trailhead and back
9 AM

Running (Bike-run-bike) 1:25:00 [3] 10.0 mi (8:30 / mi) +1000ft 7:46 / mi
shoes: Montrail Rogue Racer #1

DRW trail run. Lava Trail-green mountain double-lava trail back. found new section of singletrack along lava...love that after 11 years in Central Oregon, still finding new trails. Sweet.

Saturday Jun 25, 2011 #

Note
(rest day)

Day off, family in town.

Friday Jun 24, 2011 #

1 PM

Running long (hills) 2:24:00 [3] 16.6 mi (8:40 / mi) +2100ft 7:45 / mi
shoes: Montrail Rogue Racer #2

Skyliner TH-Tumalo Creek-Farewell out and back. Made it to Mrazek intersecton, few piles of snow and few downed trees. Made it only .2 west on Mrazek before solid snow. Then, up Bridge Creek, connect over to South Fork and back Tumalo Creek. Felt solid.
11 PM

Running long (night run) 1:49:00 [3] 14.5 mi (7:31 / mi) +680ft 7:12 / mi
shoes: Montrail Rogue Racer #2

DRW-Farewell Bend Loop. Steady State pace. Ran strongest last 4 miles. Legs are feeling pretty good after double today.

Thursday Jun 23, 2011 #

1 PM

Running tempo (Progressive) 48:00 [3] 6.5 mi (7:23 / mi) +259ft 7:07 / mi
shoes: Montrail Rogue Racer #3

N. River Trail out and back progressive tempo with Brett. 2 mile warmup, 3 mile progressive tempo: 6:55, 6:35, 5:57. Legs felt good today, even though got 4 hours of sleep.

Wednesday Jun 22, 2011 #

8 AM

Cycling (Cross Commute) 33:00 [3] 8.5 mi (3:53 / mi)

12 PM

Running (Easy) 1:17:00 [3] 9.5 mi (8:06 / mi) +400ft 7:48 / mi
shoes: Montrail Rogue Racer #3

S. River Trail-Green Gate. Hot. Definitely dehydrated for this run. Body still weird in 2nd day of heat.

Tuesday Jun 21, 2011 #

12 PM

Running intervals (tempo) 1:12:00 [3] 10.0 mi (7:12 / mi) +500ft 6:52 / mi
shoes: Montrail Rogue Racer #3

North River Trail - Awbrey Glenn out and back. After warm up, 5 x .8mi @ 6:30 pace with .2mi floats @ 8min pace. Super hot today. Body not used to it and legs still tired from first big block last 6 days. Hurtin' at the end. Time to carry water on lunch runs.

Monday Jun 20, 2011 #

8 AM

Cycling (Cross Commute) 35:00 [3] 8.7 mi (4:01 / mi)

AM commute
12 PM

Running hills (Easy) 1:21:00 [3] 10.2 mi (7:56 / mi) +1350ft 7:03 / mi
shoes: NB MT101 Green #2

Double Awbrey-Green Gate. First kinda hot day...definitely felt it a bit on Archie Briggs. Legs still bit sore from Friday.

Sunday Jun 19, 2011 #

3 PM

Running hills (easy) 2:15:00 [3] 13.1 mi (10:18 / mi) +1488ft 9:18 / mi
shoes: Montrail Rogue Racer #1

Skyliners-South Fork-Swede Loop with Biendip. Lots of snow, 4 or 5 miles of patchy conditions, 1 mile solid snow. We had to split up and zig zag for a while before we finally picked the trail up on Swede Ridge, near Swampy shelter. Good mellow pace 'cause of conditions, needed after hard Smith workout Friday, legs still deep sore. Good though.

Saturday Jun 18, 2011 #

Note
(rest day)

Took day off to hang with family. Legs deep sore from Smith yesterday.

Friday Jun 17, 2011 #

8 AM

Running long (hills) 3:25:00 [3] 21.1 mi (9:43 / mi) +4775ft 8:00 / mi
shoes: NB MT101 Black #1

Smith Rock standard route from troughs. North side Gray Butte-Cougar Cyn-Dble Burma-Misery Ridge + extra 1.2 mi in first 3 miles—dropped my hat and had to go back to get it. Super nice and sunny, bluebird day, classic Smith run. Rattlesnake rattled at me on South Gray Butte downhill. Cool medium sized rattler. Legs felt pretty darn good whole time. Quads will be sore tomorrow though since this is first week of hill work.

Thursday Jun 16, 2011 #

12 PM

Running (Steady State) 1:37:00 [3] 12.7 mi (7:38 / mi) +1098ft 7:04 / mi
shoes: NB MT101 Green #2

Shevlin-Mrazek loop. Legs felt sluggish at beginning, better the 2nd half. Left hamstring little tight. Need to get back on my daily stretch routine...off the wagon for a while and catchin' up to me.

Wednesday Jun 15, 2011 #

Running (Steady State) 1:30:00 [3] 12.0 mi (7:30 / mi) +780ft 7:04 / mi
shoes: Montrail Rogue Racer #3

River Trail South-Green Gate-Water Tower Loop. Legs feelin' good.
8 AM

Cycling (Cross Commute) 40:00 [3] 9.5 mi (4:13 / mi)

Tuesday Jun 14, 2011 #

12 PM

Running tempo (Tempo+hill climb) 1:15:00 [3] 10.2 mi (7:21 / mi) +1025ft 6:43 / mi
shoes: NB MT101 Green #2

River Trail N, 4 x .7mi tempo@5:55-6:30 pace w/ .3mi floats @ 7-8 pace, then Uphill Archie Briggs Climb at tempo pace (.9mi, 700 ft in 8:35), then finished with 5:53 mile (.3 uphill, .7 downhill). Legs feel pretty darn good considering sleep patterns with baby.

Monday Jun 13, 2011 #

12 PM

Running hills (Easy) 1:05:00 [3] 8.1 mi (8:01 / mi) +1400ft 6:54 / mi
shoes: NB MT101 Green #2

Double Awbrey Butte. Legs started out really sluggish after DH yesterday, but felt okay 2nd half of run.

Sunday Jun 12, 2011 #

6 AM

Cycling (Cross Commute) 1:30:00 [3] 18.4 mi (4:53 / mi)

Commute to and from Dirty Half
8 AM

Running warm up/down (Easy) 15:00 [3] 1.9 mi (7:54 / mi)

warm up for DH

Running race 1:27:00 [3] 13.1 mi (6:38 / mi) +837ft 6:16 / mi
shoes: NB MT101 Green #2

Dirty Half. Felt pretty good considering only 2 weeks back training. Definitely didn't have "one more gear" that I normally would in this race, after 3 weeks of newborn and only 4.5 hrs of sleep last night. Rough few weeks with Abey baby.

Saturday Jun 11, 2011 #

Note
(rest day)

Day off before DH. Have run 11 days straight since time off. Good to have a day off.

Friday Jun 10, 2011 #

8 AM

Cycling (Bike-run-bike) 1:37:00 [3] 22.4 mi (4:20 / mi) +1000ft 4:09 / mi

Bike to Trail = 10.7, 47min; Bike home = 11.7, 50min
9 AM

Running (Bike-run-bike) 1:19:00 [3] 10.0 mi (7:54 / mi) +609ft 7:28 / mi
shoes: NB MT101 Green #2

bike to Phil's area, ran Heart of the new Dirty Half course, bike home.

Thursday Jun 9, 2011 #

12 PM

Running (Progressive) 1:00:00 [3] 8.2 mi (7:19 / mi) +389ft 7:00 / mi
shoes: NB MT101 Green #2

North River Trail out and back. Out at 7:40 pace, back at 6:40 pace for 5k, then last mile easy. Nice and sunny.

Wednesday Jun 8, 2011 #

12 PM

Running (Steady State) 1:23:00 [3] 10.8 mi (7:41 / mi) +200ft 7:33 / mi
shoes: NB MT101 Green #2

Southern Bridge-Green Gate loop with zone crew, Brett and I extended it to the gate.

Tuesday Jun 7, 2011 #

8 AM

Cycling (cro) 1:05:00 [3] 16.0 mi (4:04 / mi)

AM=30min; PM=35min
12 PM

Running tempo (Tempo 1k intervals) 1:10:00 [3] 10.0 mi (7:00 / mi) +389ft 6:45 / mi
shoes: NB MT101 Green #2

River Trail North out and back to Green gate. 1k x 7 @ 6-6:30 pace with 3/8 mile recovery at 7-7:50 pace, 1 mile easy cooldown in drake park. Good workout, legs still little tired from two hill days in a row, but overall felt pretty good.

Monday Jun 6, 2011 #

12 PM

Running (hills) 1:00:00 [3] 7.5 mi (8:00 / mi) +990ft 7:07 / mi
shoes: NB MT101 Green #2

Awbrey Butte-Archie Briggs Loop with Brett. Nice easy pace, legs a little sore from yesterdays run.

Sunday Jun 5, 2011 #

8 AM

Cycling (Bike-run-bike) 25:00 [3] 6.5 mi (3:51 / mi)

commute to trailhead to run
9 AM

Running hills (Fartlek hills) 1:59:00 [3] 13.9 mi (8:34 / mi) +1759ft 7:39 / mi
shoes: NB MT101 Green #2

bike-run-bike. DRW-double green mtn - lava butte. felt good. short bursts of faster running in the workout.

Saturday Jun 4, 2011 #

9 AM

Running (Steady State) 50:00 [3] 7.2 mi (6:57 / mi) +219ft 6:45 / mi
shoes: NB MT101 Green #2

DRW loop

Friday Jun 3, 2011 #

8 AM

Cycling (Cross Commute) 1:55:00 [3] 27.8 mi (4:08 / mi)

bike-run-bike. bike to town, up skyliners rd, ran 10 with rod, biked back to town
10 AM

Running (hills) 1:27:00 [3] 9.8 mi (8:53 / mi) +1089ft 8:02 / mi
shoes: NB MT101 Green #2

Swede Ridge Shelter and back with Rod. Snow top mile (1-3 feet). Pretty firm though

Thursday Jun 2, 2011 #

8 AM

Cycling (Cross Commute) 1:20:00 [3] 18.8 mi (4:15 / mi)

AM-Noon errands-PM commute
1 PM

Running (Easy) 1:20:00 [3] 10.0 mi (8:00 / mi) +400ft 7:42 / mi
shoes: NB MT101 Green #2

NWX-Marvins-KGB-Phils loop

Wednesday Jun 1, 2011 #

7 AM

Cycling (Cross Commute) 40:00 [3] 10.4 mi (3:51 / mi)

12 PM

Running (Steady State) 50:00 [3] 7.0 mi (7:09 / mi) +200ft 6:57 / mi
shoes: Montrail Rogue Racer #3

Footzone noon run

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