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Training Log Archive: broncobilly

In the 30 days ending Sep 30, 2011:

activity # timemileskm+ft
  Running21 23:59:00 176.1(8:10) 283.4(5:05) 16565
  Cycling11 8:40:00 100.6(5:10) 161.9(3:13)
  Total31 32:39:00 276.7(7:05) 445.3(4:24) 16565

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Tuesday Sep 27, 2011 #

7 AM

Running intervals (Patagonia Video Shoot) 1:00:00 [3] 8.0 mi (7:30 / mi)
shoes: Patagonia Forerunner 2

Probably over 100 takes at Smith and Dillon Falls. Lots of 50-100 meter sub 7 min pace intervals. Guessing on mileage/time. Can't wait to see the footage.

Saturday Sep 24, 2011 #

7 AM

Running warm up/down (Warm up) 12:00 [3] 1.0 mi (12:00 / mi)
shoes: Montrail Rogue Racer #4

warm up for flagline
8 AM

Running race (Flagline 50k) 4:02:00 [3] 32.0 mi (7:34 / mi) +4000ft 6:46 / mi
shoes: Montrail Rogue Racer #4

5th overall, 1st masters. Good race against Mark Lundblad. He led til 18, then I made a move on way down to Happy Valley and held him off for Master's title. Felt good all day. Rolled my ankle bad with 1 mile to go. Time off now.

Friday Sep 23, 2011 #

8 AM

Cycling (Cross Commute) 25:00 [3] 6.0 mi (4:10 / mi)

Thursday Sep 22, 2011 #

8 AM

Running (Easy) 20:00 [3] 2.2 mi (9:05 / mi)
shoes: Montrail Rogue Racer #5

run commute from trailer hitch place, dropped off my new rig.

Wednesday Sep 21, 2011 #

8 AM

Cycling (Cross Commute) 20:00 [3] 4.3 mi (4:39 / mi)

12 PM

Running (Easy) 30:00 [3] 4.3 mi (6:59 / mi) +200ft 6:41 / mi
shoes: Montrail Rogue Racer #5

pick up car

Tuesday Sep 20, 2011 #

8 AM

Cycling (Cross Commute) 25:00 [3] 4.0 mi (6:15 / mi)

12 PM

Running hills (Steady State + Hill Climb) 55:00 [3] 7.5 mi (7:20 / mi) +890ft 6:36 / mi
shoes: Montrail Rogue Racer #5

Awbrey Butte Reverse Loop. Never run it this way. Will start mixing it up. Steady State on the way back on river trail...hovering around 6:40-7:15 pace

Monday Sep 19, 2011 #

7 AM

Cycling (Cross Commute) 40:00 [3] 10.0 mi (4:00 / mi)

12 PM

Running hills (Hill Climb) 56:00 [3] 7.5 mi (7:28 / mi) +890ft 6:43 / mi
shoes: Montrail Rogue Racer #5

Awbrey Butte Loop. Strong Steady State pace whole run with hard pressure up Awbrey in 8:58.

Sunday Sep 18, 2011 #

7 AM

Running hills 1:25:00 [3] 10.0 mi (8:30 / mi) +1488ft 7:27 / mi
shoes: Montrail Rogue Racer #4

Dawn Patrol with Biendip at Tumalo Falls. Farewell-Happy Valley loop. Prett mellow pace.

Saturday Sep 17, 2011 #

7 AM

Running (Easy) 1:45:00 [3] 10.0 mi (10:30 / mi) +600ft 9:56 / mi
shoes: Montrail Rogue Racer #4

DRW - Lava Trail Loop with Benjamin on his MTB. Had to give him some pushes on the ups and walk some section while he pedaled slow, but fun time. Ran sub 7 pace last 3 miles on road. He was worked...Longest MTB ride for him to date, with good climbing.

Friday Sep 16, 2011 #

11 AM

Running hills (Hill Climb) 57:00 [3] 7.5 mi (7:36 / mi) +890ft 6:50 / mi
shoes: Montrail Rogue Racer #4

Awbrey Butte Loop with Teague. Legs felt good.

Thursday Sep 15, 2011 #

7 AM

Cycling (Cross Commute) 40:00 [3] 10.0 mi (4:00 / mi)

Wednesday Sep 14, 2011 #

7 AM

Cycling (Cross Commute) 40:00 [3] 10.0 mi (4:00 / mi)

12 PM

Running (Steady State) 55:00 [3] 7.2 mi (7:38 / mi) +225ft 7:25 / mi
shoes: Montrail Rogue Racer #5

Noon run with Teague and Max. Southern Bridge loop. Max still tired from World Mtn running win on Sunday, I was tired from hard tempo/hill workout yesterday. So, we just cruised 7:40 pace down to 7min pace by last 2 miles. Heavy legs, so pace seemed semi-fast. Bad sleep this week with deadlines, sure that has something to do with it too.

Tuesday Sep 13, 2011 #

12 PM

Running hills (Tempo + Hill Cimb) 56:00 [3] 7.5 mi (7:28 / mi) +890ft 6:43 / mi
shoes: Montrail Rogue Racer #5

Awbrey Loop. 1 mile at 6:45, .5 mile at 7:30, 1 mile (700ft) trail climb hard (sub 10min), .5 mile at 8:00, 2 mile at 6:27, 6:05, short recovery jog and 1 min at sub 6 and cooldown. Legs felt pretty good. Finally.

Monday Sep 12, 2011 #

7 AM

Cycling (Cross Commute) 40:00 [3] 10.0 mi (4:00 / mi)

12 PM

Running (Steady State) 55:00 [3] 7.2 mi (7:38 / mi) +225ft 7:25 / mi
shoes: NB Minimus 2

Southern Bridge loop. Hot and smokey again. Ready for normal fall temps and this dang forest fire smoke to clear out. Sick of smelling like campfire. Ran with minimus trail with gray sole inserts. not bad, definitely feeling minimal by end of run. Good to concentrate on form though.

Sunday Sep 11, 2011 #

2 PM

Cycling (3 wheeled bike) 45:00 [3] 5.0 mi (9:00 / mi)

Rented 3 wheel bike at Old Mill and tooled around with kids along river on pathway. Fun. Good strength workout pedaling that bike rig by myself...meant to have two adults pedaling. Bman helped some, but definitely used some power output in my quads.

Saturday Sep 10, 2011 #

10 AM

Running long (Hills) 2:30:00 [3] 16.8 mi (8:56 / mi) +2000ft 8:01 / mi
shoes: Montrail Rogue Racer #4

First half of Flagline course with Wolfeman. Hot, but beauty of a day. Legs tired from previous day's long one. To be expected 3 weeks after Leadville. Coming around though.

Friday Sep 9, 2011 #

8 AM

Running long (Hilly) 2:45:00 [3] 18.5 mi (8:55 / mi) +2276ft 7:59 / mi
shoes: Montrail Rogue Racer #3

2nd half Flagline course. Dutchman-flagline access-last 15 of course. Nice day. Leadville legs tired but need a little shock to wake them up again. Good run.

Thursday Sep 8, 2011 #

12 PM

Running (Hill Climb) 1:04:00 [3] 7.8 mi (8:12 / mi) +920ft 7:23 / mi
shoes: Montrail Rogue Racer #5

Awbrey Butte Loop. Hot. Legs still little clunky on downhills.
7 PM

Running (Easy with kids) 15:00 [3] 1.3 mi (11:32 / mi)
shoes: NB Minimus 2

Easy shakeout run with kids. DRW mailbox loop.

Wednesday Sep 7, 2011 #

7 AM

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

AM Commute
12 PM

Running (Steady State) 55:00 [3] 7.2 mi (7:38 / mi) +220ft 7:25 / mi
shoes: Montrail Rogue Racer #5

Footzone Nooner. Southern Bridge loop. Ran last mile tempo pace with Joel and Teague. Legs felt okay. Hot today.

Tuesday Sep 6, 2011 #

12 PM

Running (Easy) 48:00 [3] 6.0 mi (8:00 / mi) +850ft 7:03 / mi
shoes: Montrail Rogue Racer #5

Awbrey Loop Short Loop. Legs feeling much better after rest over the weekend.
7 PM

Running (Easy with kids) 18:00 [3] 1.3 mi (13:51 / mi)
shoes: NB Minimus 2

Easy DRW loop with Ben (Annie on her bike).

Saturday Sep 3, 2011 #

7 AM

Cycling (29er MTB) 2:45:00 [3] 20.3 mi (8:08 / mi)

N Fork - Flagline loop with Wolfeman. Awesome, awesome ride. Classic.

Thursday Sep 1, 2011 #

12 PM

Cycling (bike commute) 50:00 [3] 13.0 mi (3:51 / mi)

AM and lunch commute

Running (Easy) 36:00 [3] 5.3 mi (6:48 / mi)
shoes: Patagonia Forerunner 2

River Trail OM loop

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