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Training Log Archive: broncobilly

In the 30 days ending Apr 30, 2013:

activity # timemileskm+ft
  Running24 29:52:00 214.1(8:22) 344.56(5:12) 24037
  Cycling20 9:05:00 121.3(4:30) 195.21(2:48) 5851
  Strength13 4:39:00
  Hike/Jog1 15:00 1.2(12:30) 1.93(7:46) 1650
  Total55 43:51:00 336.6 541.7 31538

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Tuesday Apr 30, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

7 AM

Running (OM Loop) 40:00 [3] 5.1 mi (7:51 / mi) +389ft 7:19 / mi
shoes: Patagonia Everlong 6

Easy AM shake out run. Cold.
12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.4 mi (7:10 / mi) +333ft 6:52 / mi
shoes: Patagonia Everlong 5

Easy lunch loop with Teague.
11 PM

Strength (Pwr Pack Dumbbell Circuit) 15:00 [3]

Monday Apr 29, 2013 #

Cycling (bike commute) 8:00 [3] 1.2 mi (6:40 / mi)

12 PM

Running (Awbrey Butte + pirate rte) 1:37:00 [3] 12.2 mi (7:57 / mi) +1483ft 7:08 / mi
shoes: Patagonia Everlong 5

Lunch cruiser with Max. Standard Awbrey Loop + pirate river trail below Awbrey Meadows. Sweet singletrack section. Yet another new trail I've never run. I've only lived here 13 years...don't get sick of this place.
10 PM

Strength (Ab Ripper X + pushups) 20:00 [3]

Sunday Apr 28, 2013 #

Note
(rest day)

Another yard work day, shoveling, wheel barrow, and running tiller. Moved LOTS of dirt...manually.

Saturday Apr 27, 2013 #

Note
(rest day)

Huge landscaping day, shoveled dirt and ran tiller all day

Friday Apr 26, 2013 #

Cycling (AM commute) 7:00 [3] 1.2 mi (5:50 / mi)

1 PM

Running long (Smith Rock Loop) 3:12:00 [3] 21.0 mi (9:09 / mi) +4600ft 7:34 / mi
shoes: Patagonia Everlong 6

Troughs loop with Max. Skipped Misery today and hit river trail. hadn't done that in a long time. 80+ degrees today, sunny. Awesome. Good day to top off 100+ miles. 101 and change last 7 days. Ankle is solid.

Thursday Apr 25, 2013 #

12 PM

Running (Awbrey Butte 12) 1:31:00 [3] 12.1 mi (7:31 / mi) +1266ft 6:51 / mi
shoes: Patagonia Everlong 5

North DRT-Awbrey Glenn-Awbrey Butte Loop. 70 degrees today...hot at midday. Legs little tired. So, just cruised it and ran hard last 2 miles off Butte.
9 PM

Running (Treadmill) 35:00 [3] 4.6 mi (7:37 / mi)
shoes: Patagonia Everlong 6

Easy run on treadmill...flusher.

Wednesday Apr 24, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (S Bridge-Green Gate +) 1:30:00 [3] 12.1 mi (7:26 / mi) +655ft 7:05 / mi
shoes: Patagonia Everlong 5

Nice sunny day. Cruiser pace to flush out from last night's workout.
10 PM

Strength (Ab Ripper X + Power Pack) 30:00 [3]

ripper x + power pack HIIT circuit

Tuesday Apr 23, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

7 AM

Running (C Bridge Loop) 30:00 [3] 4.0 mi (7:30 / mi) +400ft 6:51 / mi
shoes: Patagonia Everlong 6

Early morning steady state run. Ankle felt tight first 10 minutes, then completely loosened up.
8 PM

Running (Treadmill) 1:20:00 [3] 12.0 mi (6:40 / mi)
shoes: Patagonia Everlong 6

Tempo workout on treadmill. 7:20, 7:00, 6:40x3, 6:30x3, 6:20x2, 6:00, 7:20. Ankle feeling good.

Monday Apr 22, 2013 #

Cycling (bike commute) 22:00 [3] 4.4 mi (5:00 / mi) +200ft 4:48 / mi

12 PM

Running (Southern Bridge Loop) 1:00:00 [3] 7.4 mi (8:06 / mi) +333ft 7:47 / mi
shoes: Patagonia Everlong 5

Easy lunch loop with Tim.

Sunday Apr 21, 2013 #

Strength (ab Ripper X) 15:00 [3]

8 AM

Running (Zion - Kolob Arch) 2:45:00 [3] 15.5 mi (10:39 / mi) +2200ft 9:23 / mi
shoes: Patagonia Everlong 6

Last day in Zion, ran to Kolob Arch and back from Pot Valley Trailhead. Great route with Scott, Karl and Ashley. Cruiser pace. Ankle felt solid the whole time. Pretty technical trail in spots. Gorgeous day.

Saturday Apr 20, 2013 #

Running (Zion National Park) 2:00:00 [3] 13.0 mi (9:14 / mi) +1700ft 8:13 / mi
shoes: Patagonia Everlong 6

3 separate runs in Zion to test ankle in shorter runs.

Run 1: 4 miles. Early AM run with Scott Jaime, Ashley, Connie, and Padre. I went easier by myself after we got down in the Subway canyon. Went to river and back up. Ankle was tight, gut was wonky, emergency pit stop at trailhead john.

Run 2: 4.6 miles. Midday run with Meltzer. Started with Krissy, Ashley, Connie and Kathleen, but they were exploring a slot canyon and after seeing it, Meltzer and I did a cruiser out a sandy double track for extra. Ankle feeling really good. Stomach better from this morning.

Run 3: 4.4 miles. Evening solo run from complex in Zion. Back to the slot canyon by the house and up to the top of the formation and back. last mile in 6:01...ankle feels good. Can't run downhill hard yet, but finding myself not thinking about it so much.

Friday Apr 19, 2013 #

Strength (Pushups) 5:00 [3]

burn out on pushups
1 PM

Running (Zion National Park) 2:00:00 [3] 8.0 mi (15:00 / mi) +2300ft 11:47 / mi
(injured) shoes: Patagonia Everlong 6

Super mellow jaunt with Meltzer in Zion. Wildcat Trailhead and then scrambled a dome and also down into the upper part of the Subway route. He was worked from Sonoma and I was still nursing/testing out my ankle. We took lots of hike breaks and just chilled. Ankle is feeling lots better. Time to test real running tomorrow.

Thursday Apr 18, 2013 #

Note
(injured)

Travel Day to St. George, no time to run.

Strength (Ab Ripper X) 15:00 [3]

Wednesday Apr 17, 2013 #

Cycling (Stationery Bike) 20:00 [3] 7.0 mi (2:51 / mi)
(injured)

in gym.

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

Running (Treadmill Hillclimb) 30:00 [3] 2.8 mi (10:43 / mi) +2250ft 6:05 / mi
(injured) shoes: Patagonia Everlong 5

Intervals of 4.5 mph power hiking at 15% and running at 5% grade. Ankle is feeling better, but still swollen.

Tuesday Apr 16, 2013 #

12 PM

Strength (Power Pack + Planks) 19:00 [3]

15 min dumbbell circuit + 3x1min planks
1 PM

Cycling (Stationery Bike) 50:00 [3] 18.0 mi (2:47 / mi)
(injured)

Easy spin with 6 x 1 min hard every 4 min during workout.

Hike/Jog (Treadmill Hillclimb) 15:00 [3] 1.2 mi (12:30 / mi) +1650ft 5:26 / mi
(injured)

Power hike workout with jog transitions mixed in. 15% grade from 4.4-4.7 mph. Ankle is getting closer, still swollen and visually bruised but seems to be notch better every day.

Monday Apr 15, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Cycling (Stationery Bike) 55:00 [3] 19.0 mi (2:54 / mi)
(injured)

Interval workout in gym on bike. 5 min on, 3 min easy spin x 6. Ankle better but still not ready to run yet. Still pretty swollen with yellow and purple bruising below ankle bone.
1 PM

Strength (Ab Ripper X + planks) 22:00 [3]

ripper x + 3-2-1 planks

Sunday Apr 14, 2013 #

9 AM

Cycling (29er MTB ride) 1:50:00 [3] 19.7 mi (5:35 / mi) +1500ft 5:12 / mi
(injured)

From house, thru Shevlin-Bens-Voodoo-Phils-Cascade Highlands...good to spin. Ankle is still swollen but feels lots better today.
11 PM

Strength (Ab Ripper X + Power Pack) 30:00 [3]

ripper X + 3 x 5min dumbbell circuit

Saturday Apr 13, 2013 #

4 PM

Cycling (Road Bike Loop) 1:06:00 [3] 17.4 mi (3:48 / mi) +1550ft 3:30 / mi
(injured)

Johnson-Tumalo-Archie Briggs-Mt. Wash-Summit Loop. Windy. Ankle is better today but still SUPER swollen. Can walk normally on it, but sore. Icing, wobble board, backwards treadmill rehab. Should be back at it in few days I think. Dusting off my bikes.

Friday Apr 12, 2013 #

Cycling (bike commute) 30:00 [3] 5.0 mi (6:00 / mi) +400ft 5:35 / mi

1 PM

Running (Hillside Park Loop) 10:00 [3] 1.2 mi (8:20 / mi) +100ft 7:43 / mi
(injured) shoes: Patagonia Everlong 6

Rolled my ankle not paying attention in park, scouting mile loop for the kids, stepped on stupid solo rock and rolled it and felt pop. Bye, Bye Rumble on Sunday. Bummer.

Thursday Apr 11, 2013 #

Cycling (bike commute) 10:00 [3] 2.0 mi (5:00 / mi)

12 PM

Running (Awbrey Butte Loop) 59:00 [3] 7.8 mi (7:34 / mi) +920ft 6:48 / mi
shoes: Patagonia Everlong 5

Easy cruiser at lunch, ran Archie Briggs climb as time trial. split was 8:28, felt good. Nice day today.
9 PM

Strength (Ab Ripper X + Power Pack) 33:00 [3]

ripper x + 15 min dumbbell circuit + 3 min planks

Wednesday Apr 10, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.2 mi (7:22 / mi) +333ft 7:03 / mi
shoes: Patagonia Everlong 5

Noon Footzone run, easy pace first half, steady state 2nd half

Tuesday Apr 9, 2013 #

Note
(rest day)

Busy day, no time to run

Cycling (bike commute) 30:00 [3] 4.8 mi (6:15 / mi) +400ft 5:48 / mi

Strength (Ab Ripper X) 15:00 [3]

Monday Apr 8, 2013 #

Cycling (bike commute) 10:00 [3] 1.2 mi (8:20 / mi) +200ft 7:12 / mi

PM commute
12 PM

Running (Awbrey Butte 10) 1:13:00 [3] 10.5 mi (6:57 / mi) +1200ft 6:16 / mi
shoes: Patagonia Everlong 5

Tempo 10. First 2 miles at 7:20 pace, then all under 6:45, except climb up Archie Briggs (trail spilt = 8:50). Legs feel pretty good. Ready to rumble this weekend.

Sunday Apr 7, 2013 #

Strength (Ab Ripper X + Power Pack) 30:00 [3]

15 min of X and 15 min of Pwr Circuit.
4 PM

Running (OM Loop) 40:00 [3] 5.1 mi (7:51 / mi) +200ft 7:34 / mi
shoes: Patagonia Everlong 4

Cruiser with Bman on his bike. Windy and cold.

Saturday Apr 6, 2013 #

9 PM

Running (DRT-River Rim) 1:34:00 [3] 12.0 mi (7:50 / mi) +800ft 7:22 / mi
shoes: Patagonia Everlong 6

Night run with some short pick ups. Otherwise just cruised.

Friday Apr 5, 2013 #

Note
(rest day)

Chill day...finish up with Patagonia meetings, family stuff, then drive back. Need a day off.

Thursday Apr 4, 2013 #

4 PM

Running (Forest Park) 1:05:00 [3] 7.5 mi (8:40 / mi) +1250ft 7:29 / mi
shoes: Patagonia Everlong 6

Easy out and back from Burnside with Patagonia crew + early morning photoshoot intervals.

Wednesday Apr 3, 2013 #

Cycling (bike commute) 7:00 [3] 1.2 mi (5:50 / mi)

AM ride in
12 PM

Running (DRT Awbrey Glen) 1:17:00 [3] 10.1 mi (7:37 / mi) +575ft 7:14 / mi
shoes: Patagonia Everlong 5

Cruiser

Tuesday Apr 2, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Awbrey Glenn Out & Back) 1:13:00 [3] 10.3 mi (7:05 / mi) +550ft 6:45 / mi
shoes: Patagonia Everlong 5

Gorgeous Sunny day! Shirtless. Sweet. Progressive out and back on DRT north.
11 PM

Strength (Ab Ripper X + Power Pack) 30:00 [3]

X + Bronco Power Pack Circuit

Monday Apr 1, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (OM Loop) 45:00 [3] 5.2 mi (8:39 / mi) +200ft 8:21 / mi
shoes: Patagonia Everlong 5

Easy lunch loop to shake out the legs from Saturday.

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