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Training Log Archive: broncobilly

In the 30 days ending Jun 30, 2013:

activity # timemileskm+ft
  Running14 25:31:24 164.3(9:19) 264.42(5:47) 21674
  Cycling22 17:59:00 219.2(4:55) 352.76(3:04) 15600
  Strength8 2:25:00
  Hike/Jog1 20:00 1.5(13:20) 2.41(8:17)
  Total37 46:15:24 385.0 619.59 37274

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Sunday Jun 30, 2013 #

7 AM

Running (BRB-Shevlin-Mrazek) 1:03:00 [3] 7.8 mi (8:05 / mi) +600ft 7:32 / mi
shoes: Patagonia Everlong 10

Bike Run Bike workout. Met Rick at Shevlin Cabin and did standard CW loop. Groin is still aggrevated a bit. Still have tired legs. Heat wave doesn't help. Think it takes me mentally back to SD...still too fresh mentally.

Cycling (Bik Run Bike) 30:00 [3] 5.6 mi (5:21 / mi) +200ft 5:11 / mi

Bike to Shevlin, hour run, biked home
10 PM

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

Saturday Jun 29, 2013 #

4 PM

Running (Townie River Loop) 23:00 [3] 3.0 mi (7:40 / mi) +275ft 7:03 / mi

quick afternoon run before BBQ

Friday Jun 28, 2013 #

12 PM

Cycling (29er MTB ride) 2:32:00 [3] 29.3 mi (5:11 / mi) +1800ft 4:54 / mi

From DT, up Bens-Skyliners-4601-Mrazek-Shevlin-Home

Thursday Jun 27, 2013 #

Running (Southern Bridge Loop) 54:00 [3] 7.4 mi (7:18 / mi) +333ft 7:00 / mi

Easy loop. Groin better.

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

Wednesday Jun 26, 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] 7.4 mi (7:10 / mi) +333ft 6:52 / mi

Easy pace. Sore groin still, but better today.
10 PM

Strength (Strength Circuit + Core) 15:00 [3]

Tuesday Jun 25, 2013 #

Running (OM Loop) 37:00 [3] 4.4 mi (8:25 / mi) +300ft 7:54 / mi

Night Run, easy. Still have pissed off right groin.

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi)

Monday Jun 24, 2013 #

Cycling (Stationary Bike) 30:00 [3] 10.0 mi (3:00 / mi)

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

15 min Power Pack workout + core/planks + chest

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi)

Sunday Jun 23, 2013 #

Cycling (Bike-Run-Bike) 1:30:00 [3] 16.0 mi (5:37 / mi) +1000ft 5:19 / mi

bike up mrazek, short run, biked home

Running (Bike-Run-Bike) 20:00 [3] 2.2 mi (9:05 / mi) +200ft 8:22 / mi

out and back easy run on mrazek, sore groin after pick up game of soccer

Saturday Jun 22, 2013 #

Note
(rest day)

Friday Jun 21, 2013 #

2 PM

Cycling (29er MTB ride) 2:15:00 [3] 25.0 mi (5:24 / mi) +1900ft 5:02 / mi

From DT, up Kents-Heli Pad-Whoops-Bens Loop. Cycling legs are coming around after a week. Nice to have power on climbs. Fun ride.

Thursday Jun 20, 2013 #

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

Running (run commute) 10:00 [3] 1.2 mi (8:20 / mi)

Jog down to office downtown.
3 PM

Cycling (Road Ride) 1:00:00 [3] 13.0 mi (4:37 / mi) +2400ft 3:56 / mi

Mid afternoon hill workout on road bike (40 min workout), then 3 commute legs

Wednesday Jun 19, 2013 #

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

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

8 PM

Running (Townie Park Run) 31:00 [3] 3.6 mi (8:37 / mi) +300ft 7:59 / mi

Easy first run back. Left bruised foot okay on run. Little tender afterward. Healing though. Cycle tomorrow.

Tuesday Jun 18, 2013 #

Cycling (Road Ride) 1:15:00 [3] 20.5 mi (3:40 / mi) +1800ft 3:23 / mi

AM-PM commute + lunch road loop (Johnson-Tumalo-Awbrey Butte Loop)

Monday Jun 17, 2013 #

12 PM

Cycling (Road Ride) 1:15:00 [3] 24.1 mi (3:07 / mi) +1600ft 2:56 / mi

Skyliner single lane bridge out and back at lunch. Good to spin the legs. Left foot metatarsal head still little sore from race. +AM commute.
11 PM

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

Sunday Jun 16, 2013 #

Cycling (29er MTB ride) 1:40:00 [3] 19.8 mi (5:03 / mi) +1600ft 4:41 / mi

morning father's day ride: Kent's-Phil's-300-Ben's-Cascasde Highlands from house.

Saturday Jun 15, 2013 #

7 AM

Cycling (29er MTB ride) 1:37:00 [3] 19.3 mi (5:02 / mi) +1300ft 4:43 / mi

Ben's-Voodoo-Phil's-COD loop from home. Felt good to be on the bike for sure. Missed it.

Friday Jun 14, 2013 #

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

Thursday Jun 13, 2013 #

Cycling (bike commute) 25:00 [3] 3.0 mi (8:20 / mi)

Wednesday Jun 12, 2013 #

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

Tuesday Jun 11, 2013 #

Cycling (bike commute) 10:00 [3] 1.2 mi (8:20 / mi)

AM commute. Tired ass quads...phew

Saturday Jun 8, 2013 #

7 AM

Running race (San Diego 100) 16:59:24 [3] 100.3 mi (10:10 / mi) +15800ft 8:51 / mi
shoes: Patagonia Everlong 8

SD100. Tough, hot day but ran smart, managed well and pulled another win. Win #10! Stoked to get another W.
C • Nice work 1

Friday Jun 7, 2013 #

Hike/Jog (Shakeout) 20:00 [3] 1.5 mi (13:20 / mi)

Easy hike, go time tomorrow

Thursday Jun 6, 2013 #

Running (Lake Cuyamaca) 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Patagonia Everlong 8

Easy evening shakeout with Patagonia Team on part of SD100 course.

Wednesday Jun 5, 2013 #

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

1 PM

Running (Southern Bridge Loop) 54:00 [3] 7.4 mi (7:18 / mi) +333ft 7:00 / mi
shoes: Patagonia Everlong 7

Easy lunch loop

Tuesday Jun 4, 2013 #

8 AM

Cycling (Bike commute) 5:00 [3] 1.2 mi (4:10 / mi)

AM commute
1 PM

Running (OM Loop) 33:00 [3] 4.5 mi (7:20 / mi) +100ft 7:11 / mi
shoes: Patagonia Everlong 5

Easy lunch loop. Nice warm day.

Monday Jun 3, 2013 #

Running (Treadmill Hillclimb) 24:00 [3] 2.0 mi (12:00 / mi) +2000ft 6:10 / mi
shoes: Patagonia Everlong 5

Easy Treadmill hillclimb at gym

Cycling (bike commute) 50:00 [3] 8.0 mi (6:15 / mi) +400ft 5:58 / mi

easy commute, errands, etc

Note

ART + flush massage w/ Mark.
7 AM

Strength (Strength (Sauna Session)) 25:00 [3]

After treadmill run, 5 min pushups, pullups and upper body dumbbell stuff, then 20 min sauna session (ab ripper x + pushups + air squats). drank 6 oz water.

Sunday Jun 2, 2013 #

7 AM

Running hills (Awbrey Butte Loop) 1:25:00 [3] 10.6 mi (8:01 / mi) +1100ft 7:18 / mi
shoes: Patagonia Everlong 7

Cruiser with Teague early. Felt tired and lethargic first few miles after day off yesterday, then shook out fine.

Saturday Jun 1, 2013 #

7 PM

Cycling (Townie MTB ride) 25:00 [3] 4.0 mi (6:15 / mi) +400ft 5:43 / mi

evening neighborhood, hillside park ride on the 29er. First day off running in 35 straight days. Every day May completed. Body is ready. Can't wait. Taper is toughest part.
C • "The taper is the toug... 7
10 PM

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

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