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Training Log Archive: broncobilly

In the 30 days ending Apr 30, 2012:

activity # timemileskm+ft
  Running24 32:17:00 224.2(8:38) 360.82(5:22) 34124
  Cycling12 12:05:00 146.4(4:57) 235.61(3:05) 1800
  Strength3 45:00
  Total39 45:07:00 370.6 596.42 35924

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Monday Apr 30, 2012 #

6 AM

Cycling (29er MTB Commuter) 45:00 [3] 10.0 mi (4:30 / mi)

AM commute
12 PM

Running hills (Awbrey Butte Loop) 56:00 [3] 7.5 mi (7:28 / mi) +850ft 6:45 / mi
shoes: Brooks Pure Flow Black

Lunch run with Teague. Good clip up Archie Briggs trail (8:30 split).

Sunday Apr 29, 2012 #

Strength (Home Circuit) 15:00 [3]

Pushups, pullups, core, dumbells
8 AM

Running (River Trail) 40:00 [3] 3.0 mi (13:20 / mi)
shoes: NB Minimus 2

bike-run-bike adventure with Benjamin. Easy, super chill pace. Felt good to move. Good times with my little homeboy. Can't believe almost 10. Time flies.
9 AM

Cycling (29er MTB Commuter) 1:40:00 [3] 12.0 mi (8:20 / mi)

Bike-run-bike with Benjamin. DRW to River Trail, run/explore, bike into town for coffee. Sunday morning "boys time."

Saturday Apr 28, 2012 #

8 AM

Running (DRW-Green Mtn Loop) 1:37:00 [3] 12.0 mi (8:05 / mi) +852ft 7:34 / mi
shoes: Brooks Pure Flow Green

Legs super heavy in the first 30 minutes after workout yesterday afternoon. Legs shook out great second half.

Friday Apr 27, 2012 #

9 AM

Cycling (29er MTB Commuter) 2:45:00 [3] 34.5 mi (4:47 / mi) +1000ft 4:39 / mi

AM commute to town, then bike-run-bike workout up above green shed and then after run, ride home 16 miles. Solid workout.
2 PM

Running (Mrazek-Radio Towers) 2:46:00 [3] 18.0 mi (9:13 / mi) +2861ft 8:01 / mi
shoes: Brooks Pure Flow Green

bike-run-bike workout. Great workout, double radio towers above tumalo falls. Solid day.

Thursday Apr 26, 2012 #

1 PM

Running (Bens-Phils Loop) 46:00 [3] 6.4 mi (7:11 / mi) +457ft 6:44 / mi
shoes: Brooks Pure Flow Green

Mellow loop with Biendip. Cold and overcast. Legs felt heavy first half but shook out.
7 PM

Running (Browning Trail Loop) 15:00 [3] 1.0 mi (15:00 / mi)

Five fingers run with Benjamin.
10 PM

Strength (Home Circuit) 15:00 [3]

Pushups, pullups, core, dumbbells

Wednesday Apr 25, 2012 #

7 AM

Cycling (29er MTB Commuter) 35:00 [3] 8.6 mi (4:04 / mi)

AM Commute
12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.2 mi (7:22 / mi) +225ft 7:09 / mi
shoes: Brooks Pure Flow Green

Easy with Teague and Joel at noon run. Chilly and windy. Legs little heavy from yesterdays effort. Too soon from Sonoma, should've gone mellow yesterday.

Tuesday Apr 24, 2012 #

8 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi)

AM commute
12 PM

Running hills (Awbrey Butte Loop) 43:00 [3] 6.2 mi (6:56 / mi) +776ft 6:12 / mi
shoes: Brooks Pure Flow Green

Up South side, down east side. Ran last 3 miles in 18:35.

Monday Apr 23, 2012 #

12 PM

Running (Awbrey Butte Tristar) 1:08:00 [3] 8.7 mi (7:49 / mi) +1950ft 6:27 / mi
shoes: Brooks Pure Flow Green

New route variation to add climbing. Legs feeling better. 80s and sunny. Got some serious sun. Nice.
10 PM

Strength (Circuit) 15:00 [3]

Sunday Apr 22, 2012 #

Note
(rest day)

Family Day

Saturday Apr 21, 2012 #

2 PM

Cycling (Bike-run-bike) 40:00 [3] 9.3 mi (4:18 / mi)

Ride to DRW trails
3 PM

Running hills (Green Mtn - Lava Butte) 1:23:00 [3] 9.5 mi (8:44 / mi) +1432ft 7:39 / mi
shoes: Brooks Pure Flow Green

Bike run bike workout. Hot, drained by bottle quick. Sunny and gorgeous.

Friday Apr 20, 2012 #

7 AM

Cycling (Bike commute) 55:00 [3] 11.0 mi (5:00 / mi)

AM commute to town for meetings
4 PM

Running hills (Cline Butte) 1:05:00 [3] 6.1 mi (10:39 / mi) +1642ft 8:29 / mi
shoes: Brooks Pure Flow Green

Double Cline Butte exploring. Good winter spot. Was hot. Would rather go to smith though.

Thursday Apr 19, 2012 #

7 AM

Cycling (29er MTB Commuter) 40:00 [3] 8.6 mi (4:39 / mi)

AM commute
12 PM

Running hills (Awbrey Butte Double) 1:06:00 [3] 8.0 mi (8:15 / mi) +1400ft 7:05 / mi
shoes: Brooks Pure Flow Green

Up south trail, out and back on archie briggs trail, down east trail and back river trail. easy consistent pace. legs feeling better. Definitely feeling extra volume of bike commutes this week, but in a good way.

Wednesday Apr 18, 2012 #

6 AM

Cycling (29er MTB Commuter) 50:00 [3] 10.0 mi (5:00 / mi)

AM commute
12 PM

Running (S Bridge-River Trail Loop) 58:00 [3] 7.5 mi (7:44 / mi) +225ft 7:31 / mi
shoes: Brooks Pure Flow Green

Easy Zone noon run. Legs are better, but still heavy.

Tuesday Apr 17, 2012 #

7 AM

Cycling (29er MTB Commuter) 40:00 [3] 8.6 mi (4:39 / mi)

AM commute

Monday Apr 16, 2012 #

1 PM

Running (Old Mill loop) 30:00 [3] 3.3 mi (9:05 / mi)
shoes: Brooks Pure Flow Green

Sore leg shuffle to flush 'em out.

Sunday Apr 15, 2012 #

Note

travel day back

Saturday Apr 14, 2012 #

6 AM

Running race (Lake Sonoma 50 Miler) 7:40:00 [3] 50.3 mi (9:09 / mi) +10500ft 7:38 / mi
shoes: Brooks Pure Flow Green

Tried to race with hydration pack...mistake. Ran 3:28 out, 4:12 back...horrible 2nd half, especially last 10-12 miles. Started getting behind on hydrating with pack, as you can't chug to catch up and was peeing brown by low 40s. Ran out of water with 2 miles to go. Upper respiratory thing still lingering. Hacked my head off first 20 miles...got better, then when I got dehydrated had some horrible coughing spells. Puked twice from hacking so hard I spit up junk out of my lungs and it evoked gag reflect on it's way up and yacked. Good to go through those. Good reminder of what NOT to do in a race. Every once in a while you need a character builder. What doesn't kill you, makes you stronger.

Friday Apr 13, 2012 #

Note

travel day

Thursday Apr 12, 2012 #

Cycling (29er MTB Commuter) 40:00 [3] 8.6 mi (4:39 / mi)

AM commute
12 PM

Running (Old Mill loop) 35:00 [3] 5.0 mi (7:00 / mi)
shoes: Brooks Pure Flow Green

Wednesday Apr 11, 2012 #

Note

rest day and massage

Tuesday Apr 10, 2012 #

Running (Awbrey Butte Loop) 47:00 [3] 6.0 mi (7:50 / mi) +800ft 6:57 / mi
shoes: Brooks Pure Flow Green

Short loop. Mellow. Hackin' crap up still. Dang, ready for lungs to be clear.

Monday Apr 9, 2012 #

7 AM

Cycling (29er MTB Commuter) 1:25:00 [3] 17.2 mi (4:57 / mi) +800ft 4:44 / mi

AM-PM commute
1 PM

Running (Bill Healey loop) 36:00 [3] 5.1 mi (7:04 / mi) +200ft 6:48 / mi
shoes: Brooks Pure Flow Green

First shirtless lunch run of spring...in 60s. Nice. Still hacking up crap out of my lungs.

Sunday Apr 8, 2012 #

3 PM

Running (DRW-RR-Lava Trail loop) 56:00 [3] 7.6 mi (7:22 / mi) +254ft 7:09 / mi
shoes: Brooks Pure Flow Green

quick loop from house

Saturday Apr 7, 2012 #

Note
(rest day)

Travel Day heading back home

Friday Apr 6, 2012 #

7 AM

Running long (Zion West Rim Traverse) 3:52:00 [3] 24.3 mi (9:33 / mi) +7100ft 7:29 / mi
shoes: Brooks Pure Flow Green

Karl and I did our own thing from the group, since I have race next weekend and he just came off Antelope 100 miler 2 weeks ago. We got shorter drop from big group (they did 38). We just cruised, super chill. Awesome traverse starting at Hop Valley and ending at Angel's Landing in Zion National Park. He and I made HUGE mistake in thinking it would warm up. Never did. Had ice cold hands the first 3 hours. Really was kicking myself that I didn't carry gloves. New Modified Spry pack is money. Can't wait to get one to race in. I think racing with hydration pack is in my future. 4:30 on our feet, but actual moving time was under 4 hrs...we took lots of chill breaks.

Thursday Apr 5, 2012 #

8 AM

Running (St. George trail) 1:25:00 [3] 9.3 mi (9:08 / mi) +1700ft 7:47 / mi
shoes: Brooks Pure Flow Green

Easy morning jaunt with ultraspire team behind Bryce's house on his home loop. Nice desert ridge run. Big group, then broke up and Karl and I ran another out and back on the ridge. Nice morning.
2 PM

Running (Ultraspire HQ trail) 45:00 [3] 5.0 mi (9:00 / mi) +900ft 7:41 / mi
shoes: Brooks Pure Flow Green

Pack Test afternoon run behind Ultraspire HQs on a 2 mile loop that gained a ridge by a water tower. Good new stuff for '13.

Wednesday Apr 4, 2012 #

5 PM

Running (St. George townie run) 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Brooks Pure Flow Green

Easy jaunt after flying before meetings with Angle, Barry, and Duncan

Tuesday Apr 3, 2012 #

10 PM

Running (DRW Road Loop) 25:00 [3] 3.2 mi (7:49 / mi)
shoes: Brooks Pure Flow Green

Easy loop to get back at it. Still junk in lungs, but helped to loosen it up and cough it out. Nice to run again.

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