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Training Log Archive: broncobilly

In the 30 days ending Jun 30, 2012:

activity # timemileskm+ft
  Running19 32:39:59 217.2(9:01) 349.55(5:36) 29953
  Cycling14 10:50:00 133.8 215.33 4401
  Strength7 2:40:00
  Total38 46:09:59 351.0 564.88 34353

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Saturday Jun 30, 2012 #

4 PM

Running (DRW roads) 36:00 [3] 5.0 mi (7:12 / mi)
shoes: Patagonia Evermore

Quick run to shake out the legs

Friday Jun 29, 2012 #

1 PM

Running hills (Tumalo-Bridge Creek) 1:42:00 [3] 12.3 mi (8:18 / mi) +1500ft 7:26 / mi
shoes: Kinvara 3 blue #2

Tumalo Creek Trail - South Fork - Bridge Creek cutover and got almost to the big creek crossing before N Fork but turned around by snow piles. Back down Bridge Creek to the Cabin/Falls and back Tumalo Creek Trail. Good run. Should have brought a gel though.

Thursday Jun 28, 2012 #

Note
(rest day)

Took Bman to Eugene to watch Max at Steeplechase final at Hayward Olympic Trials. Awesome 5k final too. Rupp broke Pre's meet record by 2/10...13:22.6. Cool.
7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi

AM commute.

Wednesday Jun 27, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi

AM commute
12 PM

Running (S Bridge-Green Gate Loop) 1:10:00 [3] 9.5 mi (7:22 / mi) +550ft 6:59 / mi
shoes: Saucony Kinvara 3 #1

Green Gate with Joel on noon run. Legs little heavy but ok last half.

Tuesday Jun 26, 2012 #

1 PM

Running hills (Swede/Shooting Star Loop) 1:41:00 [3] 13.7 mi (7:22 / mi) +1400ft 6:43 / mi
shoes: Saucony Kinvara 3 #1

Progressive Run on loop. Started out easy, finished the climb at steady state pace (39:57 split to swede shelter), 1:03 at Shooting Star Shelter and 1:17 flat at Skyliner Trail & Lower Whoops. Legs starting to feel better. Downhill legs still little off but climbing legs feel good.

Monday Jun 25, 2012 #

Strength (Circuit + core) 20:00 [3]

Full body circuit + Core work in gym
7 AM

Cycling (29er MTB Commuter) 1:05:00 [3] 16.3 mi (3:59 / mi) +800ft 3:49 / mi

AM-PM commute (hammered on ride home, as I was running late)
2 PM

Running hills (Awbrey Butte Loop) 46:00 [3] 6.1 mi (7:32 / mi) +900ft 6:37 / mi
shoes: Saucony Kinvara 3 #1

Short Awbrey Summit. Picked it up a bit last couple of miles. First climbing workout since SD100. Legs are recovering.

Sunday Jun 24, 2012 #

Note
(rest day)

family day

Saturday Jun 23, 2012 #

8 PM

Running (DRW-Buck Cyn) 1:15:00 [3] 9.0 mi (8:20 / mi) +200ft 8:10 / mi
shoes: Brooks Pure Flow #3

Easy dusk/night run. Legs little tired from yesterday, but good to move. Took it chill.

Friday Jun 22, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi

AM Commute
12 PM

Strength (Circuit + core) 30:00 [3]

Upper body - lower body - core
1 PM

Cycling (Bike-run-bike) 1:30:00 [3] 14.0 mi (6:26 / mi) +600ft 6:11 / mi

55 min bike from DT up Mrazek, run, then 35 min ride back to DT. Rained hard on way back...soaked to bone with numb hands.
2 PM

Running (Mrazek) 52:00 [3] 6.2 mi (8:23 / mi) +600ft 7:41 / mi
shoes: Kinvara 3 blue #2

bike-run-bike. 10k, then back on bike and back to town. Raining. Littled cold, but legs felt pretty good.

Thursday Jun 21, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi

AM commute

Wednesday Jun 20, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] +200ft

AM commute
12 PM

Running (Southern Bridge Loop) 55:00 [3] 7.2 mi (7:38 / mi) +225ft 7:25 / mi
shoes: Saucony Kinvara 3 #1

Footzone noon run. Legs felt heavy today. Too swift a pace yesterday. No running tomorrow.

Tuesday Jun 19, 2012 #

7 AM

Cycling (29er MTB Commuter) 1:20:00 [3] 17.2 mi (4:39 / mi) +800ft 4:27 / mi

AM-PM commute
1 PM

Running (OM Loop) 36:00 [3] 5.1 mi (7:04 / mi) +150ft 6:52 / mi
shoes: Saucony Kinvara 3 #1

Townie River Trail. Legs felt much better today. Still little tight here and there, especially left quad.

Monday Jun 18, 2012 #

7 AM

Cycling (29er MTB Commuter) 1:15:00 [3] 16.7 mi (4:29 / mi) +800ft 4:18 / mi

AM-PM commute
12 PM

Running (OM loop) 34:00 [3] 4.5 mi (7:33 / mi) +150ft 7:19 / mi
shoes: Saucony Kinvara 3 #1

Easy lunch cruiser with Maximus. Legs heavy first 15 minutes but shook out surprisingly well for 1st run back after 8 days off, especially considering Max's easy pace is 7:10 pace. Looking forward to tomorrows run now. 34 min was enough today though.

Strength (Strength Circuit) 20:00 [3]

Upper body + core + Wall sits circuit at gym. Felt good to lift.

Sunday Jun 17, 2012 #

10 AM

Cycling (29er MTB ride) 1:00:00 [3] 5.0 mi (12:00 / mi)

Took Benjamin on whoops trail for first time. He did great. He's ready for bigger and better bike.

Saturday Jun 16, 2012 #

Note
(rest day)

Started painting wood shed and kids treehouse

Friday Jun 15, 2012 #

Note
(rest day)

Finished building base roof framing for kids treehouse and prepping to paint.

Thursday Jun 14, 2012 #

7 AM

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

AM Commute

Wednesday Jun 13, 2012 #

Cycling (29er MTB Commuter) 35:00 [3] 8.0 mi (4:22 / mi)

Easy spin to work. No power but felt good to spin for sure.
12 PM

Strength 30:00 [3]

upper body and core at lunch. tried one lunge...nope. not yet.

Tuesday Jun 12, 2012 #

Note

legs can go down stairs normally today. No weird aches.

Monday Jun 11, 2012 #

Note
(rest day)

Obviously

Sunday Jun 10, 2012 #

Note
(rest day)

Travel day and 100 mile fat dogs...compression, compression

Saturday Jun 9, 2012 #

7 AM

Running race (San Diego 100) 16:38:59 [3] 100.1 mi (9:59 / mi) +15800ft 8:41 / mi
shoes: Kinvara 3 blue #2

Hot, windy day, but stuck to my race plan. Ran quick early in the cooler temps, then chilled through Noble Cyn, Pine Creek loop, super hot. Really took care of myself with salt and 55 gels and tons of water, drank extra at every aid station (key). Only couple of short lows where I had to adjust hydration/nutrition, but snuffed it pretty quick. Nice to have George and Steph as crew. They were awesome.

Friday Jun 8, 2012 #

10 AM

Running (SD 100 Course Scouting) 50:00 [3] 4.0 mi (12:30 / mi)

Scouted aid station road crossing and trail sections coming into and out of them.

Thursday Jun 7, 2012 #

Note
(rest day)

Travel Day

Wednesday Jun 6, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi

AM Commute
12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.2 mi (7:22 / mi) +225ft 7:09 / mi
shoes: Saucony Kinvara 3 #1

Footzone nooner. Big group, mellow pace, picked it up a bit last couple of miles, nothing major. Feeling good. Nice and sunny and mild today.

Tuesday Jun 5, 2012 #

7 AM

Cycling (29er MTB Commuter) 35:00 [3] 8.6 mi (4:04 / mi) +200ft 3:59 / mi

AM commute

Monday Jun 4, 2012 #

12 PM

Running (Treadmill Hills) 40:00 [3] 4.3 mi (9:18 / mi) +2400ft 6:05 / mi
shoes: Saucony Kinvara 3 #1

Treadmill at gym at lunch. Power hiking/running transitions at 4.5-5 mph mixed in with sub 7 min pace intervals then into sauna.
1 PM

Strength (Sauna Session) 20:00 [3]

Pushups and core circuit in sauna. Didn't even feel that hot today, didn't even drain my bottle.

Sunday Jun 3, 2012 #

1 PM

Running (Treadmill Hill Climb) 12:00 [3] 1.0 mi (12:00 / mi) +1100ft 5:53 / mi
shoes: NB Minimus 2

Powerhike/run transitions @5mph, then into sauna.

Strength (Sauna strength circuit) 20:00 [3]

pushups, core, air squats/toe raises over and over for 20 min in Sauna.
5 PM

Running (Shevlin Short Loop) 49:00 [3] 5.5 mi (8:55 / mi) +355ft 8:24 / mi
shoes: Kinvara 3 blue #2

Shevlin loop from upper parking lot with Bman on his mtn bike. Varied paces, threw in few 1-2 min intervals at 5:30-6:00 pace and few at 6:15-6:45 trying to hang with him on his bike on fast sections.

Saturday Jun 2, 2012 #

5 PM

Running (DRW-jog stroller) 30:00 [3] 3.3 mi (9:05 / mi) +200ft 8:36 / mi
shoes: Brooks Pure Flow #3

Easy roadie loop w/ Bman on his bike and me pushin Abe.
11 PM

Running hills (Treadmill Hill Climb) 30:00 [3] 2.2 mi (13:38 / mi) +2400ft 6:42 / mi
shoes: Kinvara 3 blue #2

4.5 mph powerhike/jog intervals @12% grade

Friday Jun 1, 2012 #

11 AM

Strength (Sauna strength circuit) 20:00 [3]

Pushups, core, air squats, wall squats, jumping jacks in Sauna at gym.
12 PM

Running hills (Smith Rock) 1:30:00 [3] 11.0 mi (8:11 / mi) +1798ft 7:05 / mi
shoes: Kinvara 3 blue #2

From main parking lot, up burma, traverse, sherwood, river trail back. Hot. 91 at my car at finish. Legs felt stale first 30 minutes, then shook out fine.

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