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Training Log Archive: broncobilly

In the 30 days ending Nov 30, 2012:

activity # timemileskm+ft
  Running26 32:24:54 259.2(7:30) 417.14(4:40) 19748
  Cycling9 7:45:00 106.9(4:21) 172.04(2:42) 800
  Strength5 1:10:00
  Total38 41:19:54 366.1 589.18 20548

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Friday Nov 30, 2012 #

1 PM

Running long (Westside-Marvins-COD) 2:45:00 [3] 22.0 mi (7:30 / mi) +1200ft 7:08 / mi
shoes: Patagonia Everlong 2

Started at new house and ran to old house via NWX, Cascade Highlands, Marvins, KGB, Elv, COD, River trail, Buck Canyon. Nice day. Can't wait to move to new pad. only 3/4 mile from the pirate single track at COCC which links NWX trails. So much closer to everything. sweet.

Thursday Nov 29, 2012 #

12 PM

Running intervals (Awbrey+Drake Speedwork) 53:00 [3] 8.0 mi (6:37 / mi) +700ft 6:07 / mi
shoes: Patagonia Everlong 2

Warm up with climb up S Side Awbrey, then 1 mile time trial down at 5:34, then cruised over to Drake Park for 6 x 800m repeats with 1:30 jog in between for recovery. Splits: 2:55, 2:52, 2:55, 2:50, 2:55, 2:50. Legs felt good today, strong winds and rain whole workout. Had run in with off leash dog. Completely went off on the lady, felt bad afterward. I went off!
C • hmmm. I think I would have ... 2

Wednesday Nov 28, 2012 #

7 AM

Cycling (29er MTB Commuter) 1:15:00 [3] 16.3 mi (4:36 / mi)

AM-PM commute
12 PM

Running (Southern Bridge Loop) 52:00 [3] 7.2 mi (7:13 / mi) +225ft 7:01 / mi

Footzone noon run with crew. Progressive pace. Easy first half and good steady state last half. Quad soreness gone.

Tuesday Nov 27, 2012 #

12 PM

Running tempo (Awbrey-Green Gate Loop) 1:07:00 [3] 9.8 mi (6:50 / mi) +900ft 6:17 / mi
shoes: Patagonia Everlong 2

Heard "Kick Start My Heart" over work sound system right before I headed out and was on the fence as to tempo today. Got me going...little blast back to TransRockies pre-stage music. 1.5 mile warmup then ran mid-6 effort for 8 miles. 8:59 split up Archie Briggs climb. Felt solid whole time. Good workout. Still little lingering soreness deep in lower quads when I flex. Smith run is lingering a little still...about gone.
C • As I get back into running ... 2
10 PM

Strength (Pushups/Pullups/Crunches) 10:00 [3]

Monday Nov 26, 2012 #

7 AM

Cycling (29er MTB Commuter) 1:15:00 [3] 16.3 mi (4:36 / mi)

AM-PM commute
12 PM

Running hills (Awbrey Butte Loop) 55:00 [3] 7.5 mi (7:20 / mi) +900ft 6:35 / mi
shoes: Patagonia Everlong 2

Clockwise...down Archie Briggs...strong steady state back. Quads turning over ok, still deep sore when I flex them. Smith factor.

Sunday Nov 25, 2012 #

Note
(rest day)

family day...packing the house

Saturday Nov 24, 2012 #

8 PM

Running (Treadmill) 40:00 [3] 5.4 mi (7:24 / mi) +600ft 6:42 / mi
shoes: Patagonia Everlong 2

10 min at various low grade climbing at 8 min pace and 10 min at 7 min pace and 5 min at 6:40 pace, then cooldown...legs were deep sore from Smith yesterday. Felt good to flush though.

Friday Nov 23, 2012 #

7 AM

Running long (Smith Rock Loop) 3:33:00 [3] 23.0 mi (9:16 / mi) +5176ft 7:38 / mi
shoes: Patagonia Everlong 2

Start at cole's TH and did standard loop. Gray, Cougar, Backside Burma, new ridge trail is sweet and longer...mellower grade by nice trail now...Misery, Burma and back. Good temps. Felt good to get some hills in.

Thursday Nov 22, 2012 #

9 AM

Running (I Like Pie Run) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Patagonia Everlong 2

Easy run with family pushing the job stroller and chowed on some pie.
3 PM

Running tempo (DRW-Buck Cyn) 48:00 [3] 7.4 mi (6:29 / mi) +300ft 6:15 / mi
shoes: Patagonia Everlong 2

Negative Split out and back run

Wednesday Nov 21, 2012 #

7 AM

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

Wiped on black ice, did baseball slide across pavement. Sucked.
12 PM

Running (Southern Bridge Loop) 54:54 [3] 7.4 mi (7:25 / mi) +225ft 7:13 / mi
shoes: Patagonia Everlong 2

Tuesday Nov 20, 2012 #

8 PM

Running (Treadmill Hillclimb) 35:00 [3] 4.0 mi (8:45 / mi) +1000ft 7:05 / mi
shoes: Patagonia Everlong 2

busy day

Monday Nov 19, 2012 #

3 PM

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

Full body circuit + Core at gym

Running intervals (Treadmill Speedwork) 35:00 [3] 5.4 mi (6:29 / mi)
shoes: Patagonia Everlong 2

6 min warmup then: 4 x 4 min (6:30 down to 5:30 pace) w/ 1 min easy at 7:13 pace between each, last one 4 min at 5:27 pace, 2 min easy, then 6:27 mile and cooldown. Legs feel good.
C • Awesome! 1

Sunday Nov 18, 2012 #

Note
(rest day)

Saturday Nov 17, 2012 #

9 PM

Running (DRW-River Trail Loop) 1:48:00 [3] 14.5 mi (7:27 / mi) +600ft 7:10 / mi
shoes: Patagonia Everlong 2

Night run. Windy night, but not super cold.

Friday Nov 16, 2012 #

7 AM

Cycling (commute + bike-run-bike) 1:10:00 [3] 17.0 mi (4:07 / mi)

AM commute plus ride out to shevlin at lunch, run, then ride back to downtown.
1 PM

Running (Shevlin-Mrazek-Tumalo Cr) 2:00:00 [3] 15.0 mi (8:00 / mi) +900ft 7:34 / mi
shoes: Patagonia Everlong 2

Bike-run-bike workout. Rode to shevlin, ran up Mrazek to green shed, and down Tumalo Creek Trail (forgot how sweet this trail is) back through east side shevlin. Great run. Love the new tooling changes to the platform, upper needs fine tunes.

Thursday Nov 15, 2012 #

Strength (Home Circuit) 10:00 [3]

Pushups-pullups-wall sit-core
7 AM

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

AM commute
12 PM

Running intervals (Awbrey-Green Gate Loop) 1:11:00 [3] 9.8 mi (7:15 / mi) +900ft 6:40 / mi
shoes: Patagonia Everlong 2

1k tempo (6-6:20 pace) with 500 meters at 7:30 pace x 6 (half of 2 of the intervals was up Archie Briggs. Good hard workout.

Wednesday Nov 14, 2012 #

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.2 mi (7:30 / mi) +225ft 7:17 / mi
shoes: Patagonia Everlong 2

noon run. cruiser pace.

Tuesday Nov 13, 2012 #

Strength (Home Circuit) 10:00 [3]

Pushups-Pullups-Wall Sit-Core
12 PM

Running (Southern Bridge Loop) 56:00 [3] 7.5 mi (7:28 / mi) +300ft 7:12 / mi
shoes: Patagonia Everlong 1

noon cruiser
9 PM

Running (DRW figure 8 loop) 24:00 [3] 3.3 mi (7:16 / mi)
shoes: Patagonia Everlong 2

Night quick loop to try out new shoes

Monday Nov 12, 2012 #

7 AM

Cycling (29er MTB Commuter) 1:25:00 [3] 16.7 mi (5:05 / mi) +800ft 4:52 / mi

AM PM commute
12 PM

Running (Skyliner-Highlands loop) 1:03:00 [3] 9.0 mi (7:00 / mi) +400ft 6:43 / mi
shoes: Patagonia Everlong 1

noon solo run in drizzle and wind. cruiser with little pick up on return trip on Cascade Highlands trail/Skyiner Rd. Legs felt poppy today.

Sunday Nov 11, 2012 #

Note
(rest day)

Saturday Nov 10, 2012 #

9 PM

Running long (DRW-Meadow Camp) 2:32:00 [3] 20.1 mi (7:34 / mi) +1020ft 7:13 / mi
shoes: NB 790 Blue #1

Night run. DRW-Buck Cyn-River Trail-Widgi-Meadow Camp and back. Clear night.
C • what r u training for? 2

Friday Nov 9, 2012 #

11 PM

Running tempo (DRW night run) 56:00 [3] 8.1 mi (6:55 / mi) +300ft 6:41 / mi
shoes: Kinvara 3 blue #2

Night run, negative split tempo out and back.

Thursday Nov 8, 2012 #

7 AM

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

Full body + core at gym

Running intervals (Treadmill Speedwork) 30:00 [3] 4.5 mi (6:40 / mi)
shoes: Patagonia Everlong 1

5 min warm up, then: 4 x 4 min from 6:30 down to 5:27 pace each interval with 1 min fast recovery at 6:53 pace

Wednesday Nov 7, 2012 #

7 AM

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

12 PM

Running hills (Awbrey Butte Loop) 1:02:00 [3] 7.5 mi (8:16 / mi) +900ft 7:25 / mi
shoes: Patagonia Everlong 1

Easy run at lunch with John and Matt. Lots of politics.

Tuesday Nov 6, 2012 #

1 PM

Running tempo (Awbrey-Green Gate Loop) 1:05:00 [3] 9.8 mi (6:38 / mi) +900ft 6:06 / mi
shoes: Patagonia Everlong 1

Hammer time today. After 2 days off, was jonesin' to run. After 1 mile warm up, ran 5 mile time trial at 6:12-6:45 pace on rolling river trail north (going through 5k split in 19:20), then ran pitches 1, 3, 5 hard (2 and 4 easy) up archie briggs trail climb. Then half mile easy, then hard off top. Felt good to run hard. Really awesome weather today.

Monday Nov 5, 2012 #

Note
(rest day)

forced rest, crazy busy at work

Sunday Nov 4, 2012 #

Note
(rest day)

Saturday Nov 3, 2012 #

5 PM

Running tempo (Buck Canyon-River Loop) 1:21:00 [3] 12.0 mi (6:45 / mi) +446ft 6:31 / mi
shoes: Patagonia Everlong 1

Squeezed in tempo run.
C • You kill me. 1

Friday Nov 2, 2012 #

7 AM

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

1 PM

Running long (DT-Awbrey-Marvins-River) 2:35:00 [3] 20.8 mi (7:27 / mi) +1632ft 6:56 / mi
shoes: Patagonia Everlong 1

Run from downtown. Nice temps. Cruised first half, ran faster 2nd half.

Thursday Nov 1, 2012 #

Note
(rest day)

Busy with house stuff
7 AM

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

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