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Training Log Archive: broncobilly

In the 30 days ending Apr 30, 2014:

activity # timemileskm+ft
  Running13 29:11:54 191.2(9:10) 307.71(5:42) 21221
  Cycling14 12:20:00 142.6(5:11) 229.49(3:13) 10679
  Hike/Jog4 3:30:00 9.5 15.29 450
  Strength4 1:30:00
  Total28 46:31:54 343.3 552.48 32350

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Wednesday Apr 30, 2014 #

Running (Southern Bridge Loop) 52:00 [3] 7.4 mi (7:02 / mi) +333ft 6:44 / mi
shoes: Patagonia EVERlong 21

FootZone noon run. Marshal, Ness and I ran hard from Bachelor Village trail to Bill Healy hard.

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

Tuesday Apr 29, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi)

12 PM

Running hills (Double Awbrey Butte) 1:19:00 [3] 10.2 mi (7:45 / mi) +1480ft 6:49 / mi
shoes: Patagonia EVERlong 21

Warm up loop on the river, then up S route, out and back on Archie Briggs, back off S route. Nice steady pace. Gorgeous day.

Monday Apr 28, 2014 #

12 PM

Running (Awbrey Butte Loop) 58:00 [3] 7.8 mi (7:26 / mi) +1000ft 6:38 / mi
shoes: Patagonia EVERlong 21

6 x 1k hard with 500m easy in between.

Sunday Apr 27, 2014 #

Note
(rest day)

Yard work all day

Saturday Apr 26, 2014 #

Running (Awbrey Loop) 1:17:00 [3] 9.3 mi (8:17 / mi) +1125ft 7:26 / mi
shoes: Patagonia Everlong 12

Over butte first, then through downtown on night run and got chased by dude in Drake Park. Yelled "C'mon!" to him and dusted his ass. Threw down a 4:11 pace for a bit. Little punk.

Friday Apr 25, 2014 #

4 PM

Cycling (29er MTB ride) 2:20:00 [3] 24.0 mi (5:50 / mi) +1800ft 5:27 / mi

From hood - Mrazek, Bens, Kents, KGB, Phils

Thursday Apr 24, 2014 #

Running (Awbrey Butte Loop) 1:02:00 [3] 7.8 mi (7:57 / mi) +1000ft 7:05 / mi
shoes: Patagonia EVERlong 21

Easy pace + 6 x :30 hard ups w/ :90 easy thrown in. Legs coming around finally.
9 PM

Strength (Full Body TUL dumbbells) 15:00 [3]

Wednesday Apr 23, 2014 #

12 PM

Running (S Bridge-Green Gate) 1:15:00 [3] 9.5 mi (7:54 / mi) +500ft 7:31 / mi
shoes: Patagonia EVERlong 21

Easy cruise with zone crew. Joel and I tacked on Green gate. Chill pace today. Sickness came and went fast. Phew.

Tuesday Apr 22, 2014 #

Note
(sick)

Stomach bug

Monday Apr 21, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Running (Awbrey Butte-Green Gate) 1:17:00 [3] 10.0 mi (7:42 / mi) +1000ft 7:02 / mi
shoes: Patagonia EVERlong 21

4 x 4 min easy tempo to get legs turning again. easy rest of the time.

Sunday Apr 20, 2014 #

Hike/Jog (Kid Run) 1:20:00 [3] 3.5 mi (22:51 / mi) +200ft 21:41 / mi

Southern Bridge loop from River Bend Park with kids, hit both climbing areas to explore.

Saturday Apr 19, 2014 #

Cycling (29er MTB ride) 2:45:00 [3] 34.5 mi (4:47 / mi) +2800ft 4:26 / mi

MTB ride with Teague from hood. Up Kents, Voodoo, GS, Storm King. Perfect trail conditions.

Friday Apr 18, 2014 #

Cycling (29er MTB ride) 2:00:00 [3] 24.0 mi (5:00 / mi) +1800ft 4:40 / mi

Solo ride from hood. Bens, whoops dirt rd, down heli pad/phils.

Thursday Apr 17, 2014 #

Running (Awbrey Butte Loop) 1:00:00 [3] 7.5 mi (8:00 / mi) +900ft 7:11 / mi
shoes: Patagonia EVERlong 21

Easy loop at lunch

Wednesday Apr 16, 2014 #

Running (Southern Bridge Loop) 52:00 [3] 7.4 mi (7:02 / mi) +333ft 6:44 / mi
shoes: Patagonia EVERlong 21

First real run back after Zion 100. Legs feel clunky. Need a massage. Gorgeous day though.

Tuesday Apr 15, 2014 #

Hike/Jog (Kids Run) 25:00 [3] 1.8 mi (13:53 / mi) +250ft 12:16 / mi

Easy loop with kids

Cycling (29er Mountain Bike) 1:17:00 [3] 17.7 mi (4:21 / mi) +1000ft 4:08 / mi

Loop at lunch from office. Kents-Phils loop.

Strength (BB Pwr Pack + Ab X2) 30:00 [3]

Cycling (Bike Commute) 10:00 [3] 1.3 mi (7:42 / mi)

Monday Apr 14, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Cycling (29er Mountain Bike) 1:33:00 [3] 18.6 mi (5:00 / mi) +1280ft 4:42 / mi

Lunch ride. shevlin-Bens-Kents-KGB-Haul Rd

Saturday Apr 12, 2014 #

Hike/Jog (Family Townie Hike) 1:25:00 [3] 4.2 mi (20:14 / mi)

Friday Apr 11, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

Thursday Apr 10, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

Strength (Cicuit + Core) 30:00 [3]

Hike/Jog (Eliptical Trainer at Gym) 20:00 [3]

Wednesday Apr 9, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

Tuesday Apr 8, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

Friday Apr 4, 2014 #

6 AM

Running race (Zion 100) 16:49:54 [3] 100.0 mi (10:06 / mi) +12000ft 9:04 / mi
shoes: Patagonia EVERlong 22

win #11

Thursday Apr 3, 2014 #

Running (Zion Scouting) 1:00:00 [3] 5.0 mi (12:00 / mi) +300ft 11:21 / mi

easy running and powerhiking scouting Goosebump area...lots of breaks

Wednesday Apr 2, 2014 #

Running (Shakeout Run) 1:00:00 [3] 6.0 mi (10:00 / mi) +500ft 9:16 / mi

nice st. george evening run with george and tylote, lots of breaks

Tuesday Apr 1, 2014 #

Running (Treadmill - Hillclimb) 30:00 [3] 3.3 mi (9:05 / mi) +750ft 7:29 / mi
shoes: Patagonia EVERlong 21

run hike transistions @15% for 1.5mi, then progressive quick turnover for 10min on flat sub 7

Strength (light dumbbells + core) 15:00 [3]

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

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