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Training Log Archive: broncobilly

In the 31 days ending Mar 31, 2011:

activity # timemileskm+ft
  Running20 34:06:00 220.3(9:17) 354.54(5:46) 38629
  Ski1 3:00:00
  Cycling2 2:25:00 33.8(4:17) 54.4(2:40)
  Strength4 1:25:00
  Total27 40:56:00 254.1 408.93 38629
averages - sleep:6.8

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Thursday Mar 31, 2011 #

7 AM

Cycling (Cross Commute) 1:15:00 [3] 17.8 mi (4:13 / mi)
(injured)

Hip still sore.

Wednesday Mar 30, 2011 #

12 PM

Running (Easy Steady State) 55:00 [3] 7.2 mi (7:38 / mi) +200ft 7:27 / mi
slept:7.0 (injured) shoes: Montrail Rogue Racer #3

Southern Bridge Loop with Zone crew at lunch. Aggrevated my SI Joint on left side. Crap. Super sore after run. Limping a bit. Looks like forced time off. Guess my "whether to race or not one more time before the baby arrives" dilemma has been solved. No running for a bit. Time to dust off the 'ole road bike and get to spinnin' again.
C • SI bummer 2

Tuesday Mar 29, 2011 #

7 AM

Cycling (Cross Commute) 1:10:00 [3] 16.0 mi (4:22 / mi)

AM-PM commute
12 PM

Running (Easy) 50:00 [3] 6.4 mi (7:49 / mi) +150ft 7:39 / mi
slept:7.0 shoes: Montrail Rogue Racer #3

North DRT out and back to 1st green gate. Legs little better. Right knee still little sore.

Monday Mar 28, 2011 #

12 PM

Running (Easy) 40:00 [3] 4.5 mi (8:53 / mi)
slept:5.2 shoes: Montrail Rogue Racer #3

Easy cruiser, first run back from C2M 100 (well, 78 miles)

Sunday Mar 27, 2011 #

Note

Took 8 days off after C2M.

Saturday Mar 19, 2011 #

10 AM

Running race (Coyote 2 Moon 100) 15:00:00 [3] 78.0 mi (11:32 / mi) +22959ft 9:01 / mi
slept:7.0 shoes: Montrail Rogue Racer #2

Race cancelled due to severe weather. Was leading by 30 minutes when cancelled. Angle 30 min back, Meltzer 40 min back. Bummer.

Friday Mar 18, 2011 #

Note
(rest day)

Day before C2M 100

Thursday Mar 17, 2011 #

2 PM

Running (hills) 1:04:00 [3] 7.0 mi (9:09 / mi) +1200ft 7:52 / mi
slept:7.5 shoes: Montrail Rogue Racer #2

Ray Miller Trail, south of Ventura with Team Patagonia

Wednesday Mar 16, 2011 #

5 PM

Running (Easy) 45:00 [3] 5.5 mi (8:11 / mi)
slept:5.0 shoes: Montrail Rogue Racer #2

Pacific Coast run from hotel in Ventura with Team Patagonia

Tuesday Mar 15, 2011 #

9 PM

Running (Treadmill Hill Power Hike) 30:00 [3] 2.2 mi (13:38 / mi) +2475ft 6:36 / mi
slept:5.8 shoes: Montrail Rogue Racer #3

Treadmill Power Hike at 12% grade, 4.5 mph
10 PM

Strength (15-25-50 workout) 20:00 [3]

15 pullups-25 pushups-50 core x 3

Monday Mar 14, 2011 #

1 PM

Running (Easy) 42:00 [3] 5.3 mi (7:55 / mi)
slept:6.0 shoes: Montrail Rogue Racer #3

Easy cruiser on Kents-Bens trail with Bien. Got to hear the WTC50k recap. Snow patches still, little soft in spots. Won't be long before it's melted out.

Sunday Mar 13, 2011 #

3 PM

Running (Steady State) 1:15:00 [3] 10.0 mi (7:30 / mi) +550ft 7:08 / mi
slept:11.5 shoes: Montrail Rogue Racer #3

Horse Butte 10 loop. Super Windy, but got a sun break and went shirtless. Trail is in perfect shape. Tacky and kinda soft. Nice to get some vit D. Legs feel good. New pockets Jenn sewed on my old Long Hauls are sweet. Definitely racin' in them.

Saturday Mar 12, 2011 #

Note
slept:8.0 (rest day)

Friday Mar 11, 2011 #

8 AM

Running hills (Climbing) 1:44:00 [3] 12.4 mi (8:23 / mi) +1700ft 7:25 / mi
slept:5.7 shoes: Montrail Rogue Racer #3

Horse Ridge with Wolfeman. Nice final climbing trail run. Dirt frozen, no snow. Tried out new shorts Jenn customized...pockets good, new cut sucks. Felt like euro trash boy in those tighties. They're retired. She'll have to customize pockets on another pair. Just can't go there.

Thursday Mar 10, 2011 #

12 PM

Running hills (Steady State) 1:14:00 [3] 10.0 mi (7:24 / mi) +869ft 6:50 / mi
slept:6.5 shoes: Montrail Rogue Racer #3

Awbrey Butte-Green Gate Loop. Hardly any snow left. Sweet.

Wednesday Mar 9, 2011 #

12 PM

Running (Steady State) 51:00 [3] 7.2 mi (7:05 / mi) +200ft 6:54 / mi
slept:7.0 shoes: Montrail Rogue Racer #1

Southern Bridge Loop with Zone crew. Ran 2 mile strong pickup on river trail section, rest nice strong steady state. Legs feel fresh. Nice to be on solid dirt again. Partly cloudy and warmer today. First shirtless lunch run of '11. Nice.
10 PM

Strength (15-25-25-50 circuit) 25:00 [3]

15 pullups, 25 pushups, 25 legs, 50 core x 3, varying exercises

Tuesday Mar 8, 2011 #

12 PM

Running hills 1:04:00 [3] 7.7 mi (8:19 / mi) +1369ft 7:07 / mi
slept:6.3 shoes: Montrail Rogue Racer #2

Double Awbrey Summit at lunch. No snow up east trail, 75% snow on Archie Briggs trail on North side. Melting fast, runnable surface though. Had to run road around summit and skip wood chip section, still in junky snow, kinda deep.

Monday Mar 7, 2011 #

12 PM

Running (Steady State) 49:00 [3] 7.2 mi (6:48 / mi) +200ft 6:38 / mi
slept:5.3 shoes: Brooks Green Slience

Out and back First St Rapids trail. Crunched for time so busted it out with strong steady state effort. Felt good. Glad I took Saturday off. My cold is almost gone. Glad I'm tapering, busy week comin' with work.

Sunday Mar 6, 2011 #

7 AM

Strength (20-10-20-40 workout) 20:00 [3]
slept:6.0 (sick)

20 legs - 10 pullups - 20 pushup - 40 core X 3. No rest between any sets, varying exercises. Good time efficient workout. Been so slammed, have not got good strength session in lately, felt good to get pumped, probably gonna be little sore tomorrow.
8 AM

Running (Treadmill Tempo) 30:00 [3] 4.8 mi (6:15 / mi) +220ft 5:59 / mi
(sick) shoes: Brooks Green Slience

warm up at 8 min pace for 10 min at 2% grade, then flat 19 min starting at 7:20 pace down to 6 min pace for last mile. 1 min cooldown. Crunched for time. Head cold still around, but on the mend for sure.
1 PM

Ski (Tele ski) 3:00:00 [3]

Skiing with Benjamin at mtn. Lots of cruising turns on easy runs. He's getting good enough now I can get a good cruiser ski in. Lots of fun sweeping carver tele turns today.

Saturday Mar 5, 2011 #

Note
slept:10.0 (sick) (rest day)

Dang cold still here. Took day off and slept in. Had sinus headache. Almost rallied to run with Rod in PM, but he bailed due to sick kid. I didn't motivate on my own.
C • and dang, he's really sick.... 1

Friday Mar 4, 2011 #

9 AM

Running long (hills) 2:37:00 [3] 17.1 mi (9:11 / mi) +2235ft 8:10 / mi
slept:6.8 (sick) shoes: Montrail Rogue Racer #2

Horse Ridge-Golden Basin loop with Rod. Good run with some old school Horse Ridge stuff thrown in. About 1/2 of the loop was crusty 2-4" of snow with a few tracks in sections. Ran most of the hard climbs (actually, only "the beach" section). Solid run with some of the drier desert flat sections in 6:20-6:40 pace. Legs felt a little heavy after yesterdays hard workout, just had to take more gels (glycogen stores depleted I'm sure).
C • walking? 2
3 PM

Running hills (Treadmill Hill Climb) 49:00 [3] 5.0 mi (9:48 / mi) +3253ft 6:04 / mi
(sick) shoes: New Balance Minimus

Treadmill hill workout. 2 1/2 min at 13:20 pace at 12% grade power hike, then 2 1/2 min at 8:34 pace running at 9% grade x 6 = 30 minutes, then 19 min cooldown at 8:34 pace at 2% grade. Broke out my CAD skills and math skills on my design software and figured a grade (%) conversion to feet per mile if anyone wants it for treadmill workouts to figure amount of climbing per mile based on the grade you have it set on. NB Minimus was comfy, good one to mix in every once in a while.

Thursday Mar 3, 2011 #

12 PM

Running (tempo) 56:00 [4] 8.2 mi (6:50 / mi) +648ft 6:21 / mi
slept:6.5 (sick) shoes: Montrail Rogue Racer #2

Tried river trail north, still some patchy, junky snow. Jumped off at mile 3 and up roads and around rolling base of Awbrey Butte, thru COCC and back downtown. Good tempo work with good hills. Legs felt good. Windy, partly cloudy.

Wednesday Mar 2, 2011 #

12 PM

Running (Easy) 56:00 [3] 7.4 mi (7:34 / mi) +200ft 7:23 / mi
slept:6.7 (sick) shoes: Montrail Rogue Racer #2

Southern Bridge Loop with Zone crew. Fun to make fun of Hokus. Max was testing them. He said they were horrible and he would never run in them again, but he would break them out for Halloween. Good laughs. Snows melting, still sloppy on River Trail section. Legs feel better today. Head cold still here.

Tuesday Mar 1, 2011 #

12 PM

Running (Easy) 55:00 [3] 7.2 mi (7:38 / mi) +200ft 7:27 / mi
slept:6.6 (sick) shoes: Adidas Adios-bronco version

Easy Road loop. Everything still melting. Lots of slush still. Felt tired. Woke up this morning with a head cold. Kids had it last week. Thought I'd missed it. Dangit.
10 PM

Strength (10-15-25 workout) 20:00 [3]

10 pullups, 15 pushups, 25 abs x 3 sets of varying exercises. Quckie, hadn't done strength in over a week, was feeling soft and had to get SOMETHING in.

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