Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: broncobilly

In the 31 days ending Jan 31, 2011:

activity

time

miles

+ft

Running

40:14:00

286.5

(8:26)

461.08

(5:14)

31983

Strength

6:40:00

Hike/Jog

5:10:00

17.0

(18:14)

27.36

(11:20)

Plyometrics

1:00:00

Cycling

40:00

11.3

(3:32)

18.19

(2:12)

Total

53:44:00

314.8

506.62

31983

averages - sleep:6.7

4:32

0:00

» now

Sunday Jan 30, 2011 #

7 AM

Strength (p90x) 1:00:00 [3]
slept:7.0

Core Synergistics

8 AM

Running (Easy) 26:00 [2] 3.2 mi (8:07 / mi) +100ft 7:53 / mi
shoes: NB 790 Black #2

DRW road loop right after hour of core synergistics.

8 PM

Running (night run) 1:57:00 [3] 14.4 mi (8:07 / mi) +1173ft 7:33 / mi
shoes: Montrail Rogue Racer #1

Shevlin-Mrazek up to Haulin' Aspen turnaround and back with Wolfeman. Awesome night...stars are goin' off. Felt good besides tight psoas from sprintin, cuttin and jukin with kids at playground yesterday.

Saturday Jan 29, 2011 #

3 PM

Hike/Jog (Tag with kids) 40:00 [3] 3.0 mi (13:20 / mi)

Playing with kids. Lots of hard burst and sprinting and cutting. Actually hard workout. Got teamed up on by some other boys at playground and all kids were chasing me. Fun...hard work.

6 PM

Running (Steady State) 1:20:00 [3] 10.6 mi (7:33 / mi) +400ft 7:17 / mi
slept:8.5 shoes: Montrail Rogue Racer #1

DRW-Buck Cyn-River Cyn Out and back night run.

Friday Jan 28, 2011 #

7 AM

Running long (hills) 3:05:00 [3] 20.3 mi (9:07 / mi) +3756ft 7:45 / mi
slept:6.5 shoes: Montrail Rogue Racer #1

Smith run with Biendip, Wolfeman and Dave. NIce day. Route: Burma, South Saddle, Troughs, Northside Gray Butte Summit, Cougar Cyn, Sherwood and River Trail back. Saw a baby rattlesnake.

Thursday Jan 27, 2011 #

10 PM

Strength (p90) 45:00 [3]
slept:6.0

level 2 circuit + ab ripper x

Wednesday Jan 26, 2011 #

12 PM

Running (Steady State) 1:09:00 [3] 10.0 mi (6:54 / mi) +200ft 6:46 / mi
slept:6.0 shoes: Montrail Rogue Racer #1

Southern Bridge-Green Gate. Noon run with Zone crew. Max, Cahill and I ran out to gate and back at nice steady pace. 8:30s down to 6:45s by end.

Tuesday Jan 25, 2011 #

12 PM

Running tempo (Tempo w/ Hill Climb) 1:07:00 [4] 9.7 mi (6:54 / mi) +900ft 6:21 / mi
slept:6.0 shoes: Montrail Rogue Racer #1

River Trail-Green Gate-Awbrey Butte. 2 mi warm up, then 7 mile tempo - 6:52, 6:51, 6:44; Awbrey Climb: 8:29, 9:41; 6:29; 6:06 - cooldown. Good run, felt tired at start, but once got going felt better. Lots of deadlines this week...less than ideal sleep at seeing 1-2am every night working is taking it's toll on recovery.

Monday Jan 24, 2011 #

4 PM

Running (Easy) 1:01:00 [3] 7.7 mi (7:55 / mi) +450ft 7:30 / mi
slept:6.5 shoes: NB 790 Black #2

Skyliner-Cascade Highlands-Overturf Butte Summit. Easy pace, legs felt like logs first 30 minutes. Saw a great horned owl at dusk. Weather beautiful again today.

11 PM

Strength (p90) 45:00 [3]

level 2 circuit + ab ripper x

Sunday Jan 23, 2011 #

3 PM

Hike/Jog (running games with kids) 1:10:00 [3] 4.0 mi (17:30 / mi)
shoes: NB MT101 Black #1

Tag. Me against kids and I only get one base when I'm being chased. I just run the whole time, lots of speed burst, cutting, scrambling in the crater. Helped flush my legs out from Smith run yesterday. Good times.

6 PM

Running (Steady State) 1:51:00 [3] 14.6 mi (7:36 / mi) +640ft 7:18 / mi
slept:7.5 shoes: NB 790 Black #2

Night run. DRW-Buck Cyn-Old Mill Loop. Sickness seems to have passed. Legs tired from Smith yesterday, but just maintained steady state pace for the run to put in the time on tired legs.

Saturday Jan 22, 2011 #

12 PM

Cycling (Cross Commute) 40:00 [3] 11.3 mi (3:32 / mi)
(sick)

Road bike from Redmond to Smith and did long run.

1 PM

Running long (hills) 3:11:00 [3] 17.3 mi (11:02 / mi) +5500ft 8:29 / mi
slept:8.5 (sick) shoes: NB 790 Black #2

Awesome day. Sunny and 50s at Smith Rock. Burma, Eagle's Roost, Sherwood, Gray Butte Summit, Cougar Cyn, Backside burma, Misery Ridge. Feeling better today. Still not 100%. Whatever it was, bug was only 24 hours thank goodness. Didn't have "gears" because of it, but just steady state long run.

Friday Jan 21, 2011 #

3 PM

Hike/Jog (running games with kids) 1:00:00 [3] 4.0 mi (15:00 / mi)
slept:7.0 (sick) shoes: NB 790 Black #2

Thursday Jan 20, 2011 #

12 PM

Running (Easy Steady State) 1:07:00 [3] 8.8 mi (7:37 / mi) +389ft 7:18 / mi
slept:7.0 shoes: NB 790 Black #2

Out Cascade Highlands trail, back skyliner rd pathway. Sunny, no hat, shorts, LS jersey. Nice day. Legs felt heavy first half.

Wednesday Jan 19, 2011 #

12 PM

Running tempo (fartlek) 53:00 [4] 7.3 mi (7:16 / mi) +175ft 7:06 / mi
slept:5.0 shoes: NB 790 Black #2

Southern Bridge Loop, 'zone noon group. Fresh dusting of snow on melted ground, perfect conditions. Picked up pace with Cahill and Matt from Mile 3 to 5 on river trail at 6:30 down to 6:10 pace, then 1.5 mile @8 min pace to recover and regroup in park, then last 800m on road at sub 6 pace. Good shake out. Felt good. Nice day, sunny and 38, shorts and no hat. Sweet.

Tuesday Jan 18, 2011 #

12 PM

Running (Steady State) 1:07:00 [3] 9.3 mi (7:12 / mi) +273ft 7:01 / mi
slept:6.0 shoes: NB 790 Black #2

First St Rapids Out and back to green gate with Wolfeman and Scottie C. Nice day.

Monday Jan 17, 2011 #

4 PM

Running (Steady State) 53:00 [3] 7.0 mi (7:34 / mi) +350ft 7:14 / mi
slept:6.5 shoes: NB MT101 Green #2

Shevlin Loop Counterclockwise from Aspen.

C • snow? ice? mud? 1

Sunday Jan 16, 2011 #

10 AM

Strength (p90) 35:00 [3]
slept:9.5

level 2 circuit + ab ripper x

11 AM

Running tempo (Treadmill) 35:00 [4] 5.2 mi (6:44 / mi)
shoes: Brooks Green Slience

10 min warm up. 10 min @6:27, 4 min @6:15, 6 min @6:00 pace. 5 min cooldown

Saturday Jan 15, 2011 #

12 PM

Hike/Jog (With Benjamin) 2:20:00 [1] 6.0 mi (23:20 / mi)
slept:9.0 shoes: Inov8 190

Hiked and Jogged out to Badlands Rock with Benjamin to explore. We on/off jogged and hiked the 3 miles out and 3 miles back. ran half, hiked half

Friday Jan 14, 2011 #

7 AM

Running long (hills) 3:02:00 [3] 16.8 mi (10:50 / mi) +6184ft 8:02 / mi
slept:5.8 shoes: NB 790 Black #1

Smith Rock Run. Burma, Scar, Eagle's Roost, Sherwood Cyn, Gray Butte Summit, Back side Burman, Ridge, Misery Ridge Finish from mark postal's place with Mark and Scott. Good weather, overcast and 46 at dawn start. Muddy, some snow on eagle's and gray

C • no mileage 1

Thursday Jan 13, 2011 #

1 AM

Strength (p90) 20:00 [3]

level 2 circuit...did it to stay awake while in the middle of project deadline, all I had time for. Need sleep.

12 PM

Running (Steady State) 50:00 [3] 7.1 mi (7:03 / mi) +200ft 6:52 / mi
slept:5.0 shoes: NB 790 Black #1

Steady State 7:40 down to 6:45 last 2 miles. Raining hard today. Kinda sucked.

Wednesday Jan 12, 2011 #

6 PM

Running hills (Treadmill Hill Climb) 45:00 [4] 5.8 mi (7:46 / mi)
slept:5.0 shoes: NB 790 Black #1

10 min warmup. Steady state @8 min pace at grade % 2-4-6-8-10-12 (1 min per grade) x 4 times. Flat: 2 min @8 min, 2 min @6:00, 2 min @5:27, 5 min cooldown

Tuesday Jan 11, 2011 #

2 PM

Running (Easy Steady State) 1:21:00 [3] 10.7 mi (7:34 / mi) +358ft 7:20 / mi
slept:6.7 shoes: NB MT101 Green #2

Badlands-Flatiron loop with Rod. All dirt for a change. Nice mellow pace...rare for Biendip. :)

Monday Jan 10, 2011 #

7 AM

Strength (p90) 1:00:00 [3]
slept:6.5

level 4 circuit + ab ripper x

1 PM

Running (Easy) 1:23:00 [2] 10.3 mi (8:04 / mi) +374ft 7:47 / mi
shoes: NB MT101 Green #2

DRW-Buck Cyn-River Cyn out and back. Easy pace to flush legs. Tired legs after double yesterday and leg workout early this AM.

Sunday Jan 9, 2011 #

7 AM

Running (easy progressive) 20:00 [3] 2.7 mi (7:24 / mi)
slept:8.2 shoes: Asics Hyperspeed 3

Treadmill. Quick progressive, last 4 min at 6 min pace.

9 PM

Running (night run) 1:55:00 [4] 14.6 mi (7:53 / mi) +674ft 7:33 / mi
shoes: NB MT101 Green #2

Buck Cyn-River Trail Loop. Strong Steady State, ending strong. Patchy conditions...5 sections of 1/4 to 1/2 mile of sketch ice. Ran super slow through those, but once back on hardpack snow or dry frozen, back at it. Fun night. Headlamp was frozen to my visor at end from sweat and cold. Giddyup.

Saturday Jan 8, 2011 #

5 PM

Plyometrics (p90x) 1:00:00 [3]
slept:8.0

Benjamin did workout with me. He sat out some of more complicated moves, but was fun to jump around together.

8 PM

Strength (p90x) 15:00 [3]

ab ripper x

Friday Jan 7, 2011 #

12 PM

Running long (hills) 3:08:00 [3] 16.5 mi (11:24 / mi) +5466ft 8:40 / mi
slept:5.4 shoes: NB MT101 Black #1

Smith Rock. Main TH, burma, scar/eagles roost summit, pinnacle rock descent to fatboy gate, up sherwood cyn, gray summit (all terrain tred tracks up south route to towers, made foot of snow bearable), backside burma, ran every step of misery ridge (perfect conditions down low. Muddy mid ridges, snowy top 1/3 north facing stuff. Great to run without studs for once. NOTE: Ridge traverse trail to south saddle is crap, avoid it. Scar was good to the right side of the trough.

Thursday Jan 6, 2011 #

9 AM

Strength (p90) 1:00:00 [3]

level 5 circuit + ab ripper x

11 AM

Running (Easy) 48:00 [3] 6.2 mi (7:45 / mi) +232ft 7:29 / mi
shoes: NB MT101 Black #1

DRW Buck Canyon out and back. Horrible surface conditions. Icy, slick, wet...was going to run harder but conditions prohibited, ran easy.

Wednesday Jan 5, 2011 #

12 PM

Running (Easy) 55:00 [3] 7.2 mi (7:38 / mi) +208ft 7:26 / mi
slept:6.0 shoes: NB MT101 Black #1

Southern Bridge Loop. Easy progressive run with normal wed crew.

C • Ice? 1

Tuesday Jan 4, 2011 #

1 PM

Running intervals (8x800) 1:03:00 [4] 8.5 mi (7:25 / mi) +81ft 7:21 / mi
slept:7.2 shoes: NB MT101 Black #1

Old Mill Centennial Loop (1.3 mile paved river loop). 8x800 with 1:30-2:00 min jogs. Partly cloudy, cold and windy. Upriver headwind splits: 3:15, 3:11, 2:59, 3:01; Downriver tailwind splits: 2:59, 2:58, 2:57, 2:53. Kept it hard but comfortable to shake out legs. Felt pretty good considering a 50k on Saturday.

Monday Jan 3, 2011 #

7 AM

Strength (p90) 1:00:00 [3]
slept:6.0

level 4 circuit + ab ripper x

11 PM

Running (Easy) 30:00 [2] 3.7 mi (8:06 / mi)
shoes: Asics Hyperspeed 3

Treadmill easy

Saturday Jan 1, 2011 #

9 AM

Running long (Bad Ass 50k) 4:32:00 [3] 31.0 mi (8:46 / mi) +3900ft 7:50 / mi
slept:6.0 shoes: NB MT101 Green #2

17 degrees with 2-4 inches of snow, more off the NW ridge of the Cinder Butte. Fun day. Felt pretty good considering volume on my legs from previous 2 days. Good training.

« Earlier | Later »