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Training Log Archive: broncobilly

In the 30 days ending Nov 30, 2011:

activity # timemileskm+ft
  Running9 9:12:00 73.0(7:34) 117.48(4:42) 4985
  Cycling8 4:41:00 78.4(3:35) 126.17(2:14)
  Strength11 4:10:00
  Hike/Jog5 1:51:00 8.25(13:27) 13.28(8:22)
  Total26 19:54:00 159.65 256.93 4985

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Wednesday Nov 30, 2011 #

12 PM

Cycling (stationary bike) 30:00 [3] 10.5 mi (2:51 / mi)
(injured)

30 sec hard/30 sec easy x 15 @ 100+ RPMs

Strength (legs + planks) 20:00 [3]
(injured)

legs/hips + 3 min of planks...ribs are improving but not there yet. legs are feeling strong. Wanna run...dang.

Tuesday Nov 29, 2011 #

12 PM

Strength (legs + planks) 20:00 [3]
(injured)

Cycling (stationary bike) 40:00 [3] 11.4 mi (3:31 / mi)
(injured)

30 sec hard/30 sec easy x 15 @ 100+ RPMs

Monday Nov 28, 2011 #

12 PM

Cycling (stationary bike) 40:00 [3] 11.2 mi (3:34 / mi)
(injured)

30 sec hard/30 sec easy x 10 @ 100+ RPMs

Strength (legs + planks) 20:00 [3]
(injured)

Saturday Nov 26, 2011 #

7 AM

Cycling (stationary bike) 40:00 [3] 10.4 mi (3:51 / mi)
(injured)

gym

Strength (legs) 20:00 [3]

Friday Nov 25, 2011 #

8 AM

Cycling (stationary bike) 40:00 [3] 10.2 mi (3:55 / mi)
(injured)

Strength (legs) 25:00 [3]
(injured)

lower body circuit. ribs still whacked.

Wednesday Nov 23, 2011 #

4 PM

Cycling (stationary bike) 40:00 [3] 10.2 mi (3:55 / mi)
(injured)

recumbent gym bike. ribs sore, bike only option

Strength (legs) 20:00 [3]
(injured)

Sunday Nov 20, 2011 #

8 PM

Hike/Jog (Treadmill Hill Power Hike) 30:00 [3] 1.7 mi (17:39 / mi)
(injured)

sore ribs

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

Thursday Nov 17, 2011 #

6 PM

Hike/Jog (CX trail circuit w/ Ben) 25:00 [3] 2.0 mi (12:30 / mi)
(injured)

Wednesday Nov 16, 2011 #

6 PM

Hike/Jog (CX trail circuit w/ Ben) 25:00 [3] 2.0 mi (12:30 / mi)
(injured)

night run on home trail

Tuesday Nov 15, 2011 #

Note
(injured)

surgery today...3 pins in hand

Monday Nov 14, 2011 #

12 PM

Running (Easy) 25:00 [3] 3.2 mi (7:49 / mi)
(injured) shoes: NB RC1400

ribs still sore

Sunday Nov 13, 2011 #

Note
(injured)

still sore

Saturday Nov 12, 2011 #

Note
(injured)

day off, overdid it yesterday...ribs sore.

Friday Nov 11, 2011 #

3 PM

Hike/Jog (With Benjamin) 16:00 [3] 1.3 mi (12:19 / mi)
(injured) shoes: NB RC1400

10-10-10 workout
4 PM

Running (Steady State) 52:00 [3] 7.3 mi (7:07 / mi) +150ft 6:59 / mi
(injured) shoes: NB RC1400

drw-buck cyn

Thursday Nov 10, 2011 #

7 AM

Cycling (Cross Commute) 21:00 [3] 6.5 mi (3:14 / mi)

HORRIBLE DAY! rear-ended SUV on my bike in reid market roundabout at 15 mph and broke my 5th meta carpal in my left hand, brused ribs and shoulder. have to get 2 pins in hand on tuesday...sucks!
8 PM

Strength (HIIT workout) 10:00 [3]

Wednesday Nov 9, 2011 #

12 PM

Running (Steady State) 1:10:00 [3] 9.5 mi (7:22 / mi) +420ft 7:04 / mi
shoes: NB RC1400

Souther Bridge, Green Gate loop with Max King. Legs felt good.

Tuesday Nov 8, 2011 #

6 PM

Hike/Jog (Easy) 15:00 [3] 1.25 mi (12:00 / mi)
shoes: NB MT101 Black #1

Easy run with Benjamin
8 PM

Strength (P90 Level 3 + Ab 200) 30:00 [3]

added plyometrics on stretch breaks instead of resting.
9 PM

Running intervals (Treadmill) 30:00 [3] 3.2 mi (9:22 / mi)

Hill Climb Intervals (10% grade). 5 min warm up followed by 6 min at 8:27 pace, 1 min at 9:23 pace, 3 min at 8:27, 1 min easy, then 1 min at 8:06 x 1 min at 9:22 pace (5 intervals), 1 min easy, 1 min at 6 min pace (flat) and cooldown.

Monday Nov 7, 2011 #

12 PM

Running (Steady State) 1:08:00 [3] 9.0 mi (7:33 / mi) +450ft 7:13 / mi
shoes: Inov8 190

North River Trail, thru Awbrey Glenn, COCC and back thru West Hills. Legs tired from leg workout last night.

Sunday Nov 6, 2011 #

5 PM

Strength (P90 Level 4 + Ab 200) 35:00 [3]

Saturday Nov 5, 2011 #

10 PM

Running (Steady State) 1:32:00 [3] 12.4 mi (7:25 / mi) +650ft 7:04 / mi
shoes: Montrail Rogue Racer #5

Night Run. DRW-Buck Cyn River Cyn Lollipop

Friday Nov 4, 2011 #

2 PM

Running tempo (Hilly Trails) 1:43:00 [3] 13.8 mi (7:28 / mi) +2200ft 6:29 / mi
shoes: Montrail Rogue Racer #5

Little Bighorn Loop (Bridge Creek). 1/4 to 1/2 inch snow dusting on trail. Sunny and brisk temps (38 degrees). Probably last loop there til summer. Love that loop, perfect shape. Ran hard. Splits: Happy Valley in 33 min and Broken Top TH in 60 min. Good rhythm.

Thursday Nov 3, 2011 #

10 PM

Strength (P90 Level 4 + Ab 200) 35:00 [3]

Wednesday Nov 2, 2011 #

7 AM

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

12 PM

Running (Easy) 56:00 [3] 7.2 mi (7:47 / mi) +225ft 7:33 / mi
shoes: Inov8 190

Easy pace Southern Bridge Loop with Zone crew.

Tuesday Nov 1, 2011 #

12 PM

Running tempo (Tempo + Hill Cimb) 56:00 [3] 7.4 mi (7:34 / mi) +890ft 6:48 / mi
shoes: NB RC1400

Awbrey Butte Loop. 1 mi warm up, then tempo pace for 2.5 mi x Hard 1 mi hill climb x tempo pace for 2 miles.

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