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Training Log Archive: broncobilly

In the 30 days ending Jun 30, 2014:

activity # timemileskm+ft
  Running30 50:59:54 318.8(9:36) 513.06(5:58) 44594
  Cycling19 7:58:00 87.8(5:27) 141.3(3:23) 6550
  Strength2 30:00
  Total48 59:27:54 406.6 654.36 51143

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Monday Jun 30, 2014 #

Cycling (Bike Commute) 30:00 [3] 5.6 mi (5:21 / mi) +500ft 4:56 / mi

12 PM

Running (Awbrey Butte) 1:03:00 [3] 7.8 mi (8:05 / mi) +940ft 7:15 / mi
shoes: Patagonia EVERlong 25

Easy lunch loop with Teague. Up S Route, down Archie Briggs trail. Had to run to pick up my car from shop.

Sunday Jun 29, 2014 #

Note
(rest day)

Day off for Jordon and Katie's wedding and driving ALL day.

Saturday Jun 28, 2014 #

9 AM

Running (Awbrey Butte) 44:00 [3] 5.2 mi (8:28 / mi) +1050ft 7:06 / mi
shoes: Patagonia EVERlong 26

Friday Jun 27, 2014 #

Cycling (Bike Commute) 20:00 [3] 3.0 mi (6:40 / mi) +250ft 6:11 / mi

12 PM

Running (Awbrey Butte x4) 1:43:00 [3] 11.4 mi (9:02 / mi) +2357ft 7:33 / mi
shoes: Patagonia EVERlong 25

Up East Route, then 3 repeats of Archie Briggs.

Thursday Jun 26, 2014 #

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

Strength (BB Power Pack) 15:00 [3]

12 PM

Cycling (29er MTB ride) 1:25:00 [3] 18.5 mi (4:36 / mi) +1000ft 4:22 / mi

Lunch ride from office. Bens-Voodoo-Phils Loop.

Wednesday Jun 25, 2014 #

Cycling (Bike Commute) 7:00 [3] 1.3 mi (5:23 / mi)

12 PM

Running (S Bridge-Green Gate) 1:11:00 [3] 9.6 mi (7:24 / mi) +400ft 7:07 / mi
shoes: Patagonia EVERlong 23

Noon run with Zone crew. Joel, Ryan and I went to gate. Ran hard last 3 miles. Legs were heavy first 4 or 5, then when we picked up pace, they shook out fine. Good sign after such big week.

Tuesday Jun 24, 2014 #

9 AM

Running long (Lake McGee Pass) 3:45:00 [3] 19.1 mi (11:47 / mi) +4300ft 9:43 / mi
shoes: Patagonia Everlong 15

Out and back to the pass above Lake McGee in Sierra. 7800 ft to 12,000+. Felt good. Ran 80% of the 9.5 mile climb.

Monday Jun 23, 2014 #

7 AM

Running long (Mono Pass/Bear Ridge) 11:52:00 [3] 45.0 mi (15:49 / mi) +9300ft 13:14 / mi
shoes: Patagonia Everlong 15

Big day with Jeff Kozak in Sierra. 2/3 trail, 1/3 scramble near saddle by Bear Ridge Spire above 13,000 ft. Chill pace all day (14:30 on feet, lots of breaks and photos). Epic off trail scramble of class 3 boulder/snow mix. Felt great all day. 6+ hours above 11k feet.

Sunday Jun 22, 2014 #

9 AM

Running (Alpenglow Demo Run) 2:20:00 [3] 12.0 mi (11:40 / mi) +1540ft 10:24 / mi
shoes: Patagonia Everlong 15

SUPER easy pace with hike breaks up to Stony Ridge Lake and back with Aplenglow Sports in Tahoe.

Saturday Jun 21, 2014 #

8 AM

Running (SF Running Co in Marin) 2:07:00 [3] 14.3 mi (8:53 / mi) +2287ft 7:43 / mi
shoes: Patagonia Everlong 15

Group Demo run from the shop. Solid outing. Marin loop out to the ocean with big group, including DBo, Gellin, and Jorge. Mellow pace.

Friday Jun 20, 2014 #

6 PM

Running (SF Running Co in Marin) 53:00 [3] 7.2 mi (7:22 / mi) +584ft 6:50 / mi
shoes: Patagonia Everlong 15

Evening run to the ocean through Tennesse Valley in Marin with DBo and Topher G.

Thursday Jun 19, 2014 #

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

12 PM

Running (Double Awbrey) 1:30:00 [3] 9.8 mi (9:11 / mi) +1775ft 7:50 / mi
shoes: Brooks Pure Grit 3

Easy loop, double Archie Briggs

Wednesday Jun 18, 2014 #

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

12 PM

Running (S Bridge-Green Gate) 1:13:00 [3] 9.8 mi (7:27 / mi) +450ft 7:08 / mi
shoes: Patagonia EVERlong 23

Noon run with Zone group. Out to green gate with Neil and Pete. Nice day. Legs little heavy today after strength last night.
8 PM

Running hills (Double Awbrey) 55:00 [3] 6.0 mi (9:10 / mi) +1271ft 7:38 / mi
shoes: Patagonia Everlong 15

Easy Double from the house at dusk with the dog. Legs felt good.

Tuesday Jun 17, 2014 #

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

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

12 PM

Running hills (Awbrey Butte Double +) 1:36:00 [3] 10.2 mi (9:25 / mi) +1825ft 8:03 / mi
shoes: Patagonia EVERlong 23

Up South Route, down into lower Archie Briggs gully for some power hiking intervals on the steep scee, then ran back over the top.

Monday Jun 16, 2014 #

Cycling (Bike Commute) 30:00 [3] 4.0 mi (7:30 / mi) +500ft 6:42 / mi

12 PM

Running (Awbrey Butte 10) 1:28:00 [3] 10.3 mi (8:33 / mi) +1000ft 7:49 / mi
shoes: Brooks Pure Grit 3

Easy lunch run. Legs little tired from Saturday, but not bad.

Sunday Jun 15, 2014 #

2 PM

Running (Shevlin (bike-run-bike)) 51:00 [3] 6.0 mi (8:30 / mi) +250ft 8:11 / mi
shoes: Brooks Pure Grit black #1

Bike to Shevlin, easy 6, bike home.

Cycling (Bike-Run-Bike) 29:00 [3] 6.2 mi (4:41 / mi) +300ft 4:28 / mi

Saturday Jun 14, 2014 #

7 AM

Running (Warm up) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Patagonia EVERlong 24

8 AM

Running race (Smith Rock 50K) 4:07:54 [3] 33.1 mi (7:29 / mi) +4689ft 6:36 / mi
shoes: Patagonia EVERlong 24

Solid day. Felt good all day. Pushed from 12 to 25 to get gap and get the lead.

Friday Jun 13, 2014 #

11 AM

Running (Townie Loop) 33:00 [3] 3.3 mi (10:00 / mi) +389ft 9:00 / mi
shoes: Patagonia Everlong 15

Easy shakeout with the kids and dog.

Thursday Jun 12, 2014 #

Cycling (Bike Commute) 25:00 [3] 4.0 mi (6:15 / mi) +250ft 5:54 / mi

1 PM

Running (Townie Loop) 32:00 [3] 4.0 mi (8:00 / mi) +300ft 7:28 / mi
shoes: Brooks Pure Grit 3

Easy lunch cruiser

Wednesday Jun 11, 2014 #

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

12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.4 mi (7:10 / mi) +333ft 6:52 / mi
shoes: Patagonia EVERlong 23

With Zone noon crew. Strong Steady state pace today.

Tuesday Jun 10, 2014 #

Cycling (bike Commute) 20:00 [3] 3.0 mi (6:40 / mi) +250ft 6:11 / mi

12 PM

Running (Awbrey Butte Double) 1:20:00 [3] 10.5 mi (7:37 / mi) +1500ft 6:43 / mi
shoes: Patagonia EVERlong 23

Up S route, Archie Briggs, Green Gate and back. Steady state on flats

Monday Jun 9, 2014 #

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

12 PM

Running (Awbrey Butte Loop) 1:00:00 [3] 7.8 mi (7:42 / mi) +1000ft 6:52 / mi
shoes: Brooks Pure Grit 3

Easy hill loop

Sunday Jun 8, 2014 #

Running (Horseridge Loop) 1:43:00 [3] 11.2 mi (9:12 / mi) +1595ft 8:06 / mi
shoes: Patagonia EVERlong 24

Morning loop to get out of smoke haze in town.

Saturday Jun 7, 2014 #

Running (Townie Loop) 43:00 [3] 5.2 mi (8:16 / mi) +465ft 7:37 / mi
shoes: Patagonia EVERlong 24

EAsy evening jaunt
9 PM

Cycling (29er MTB ride) 1:20:00 [3] 17.4 mi (4:36 / mi) +1000ft 4:22 / mi

Nightrocket ride around town

Friday Jun 6, 2014 #

8 AM

Running (S Fork-3 Shelters) 2:25:00 [3] 17.4 mi (8:20 / mi) +1864ft 7:34 / mi
shoes: Patagonia EVERlong 24

Easy loop with Wolfe. Nice day.

Thursday Jun 5, 2014 #

Note
(rest day)

Took day off. Tired.

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

Wednesday Jun 4, 2014 #

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

12 PM

Running (S Bridge-Green Gate) 1:15:00 [3] 9.6 mi (7:49 / mi) +450ft 7:29 / mi
shoes: Patagonia EVERlong 23

Zone crew. Pete and I peeled off to Green Gate and back. Still tired legs/body. Need to take a day off I think.

Tuesday Jun 3, 2014 #

Cycling (Bike Commute) 20:00 [3] 3.0 mi (6:40 / mi) +250ft 6:11 / mi

12 PM

Running (DRT-Townie Loop) 52:00 [3] 6.6 mi (7:53 / mi) +250ft 7:36 / mi
shoes: Patagonia EVERlong 23

Easy pace. Body tired. Mask is taking it out of me.

Monday Jun 2, 2014 #

Cycling (Bike Commute) 12:00 [3] 1.8 mi (6:40 / mi) +250ft 5:53 / mi

12 PM

Running (Awbrey Butte Double) 1:07:00 [3] 8.3 mi (8:04 / mi) +1400ft 6:58 / mi
shoes: Brooks Pure Grit 3

Easy double, up South Route, out and back on Archie Briggs Trail.
6 PM

Running (Vick 5K) 25:00 [3] 3.1 mi (8:04 / mi) +280ft 7:26 / mi

Easy River loop with dog

Sunday Jun 1, 2014 #

5 PM

Running tempo (Awbrey Butte Loop) 43:00 [3] 6.6 mi (6:31 / mi) +750ft 5:53 / mi
shoes: Patagonia EVERlong 24

Awbrey S route, down Archie Briggs, back on DRT at Tempo pace

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