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Training Log Archive: broncobilly

In the 31 days ending May 31, 2011:

activity # timemileskm+ft
  Running14 14:22:00 114.0(7:34) 183.46(4:42) 7260
  Cycling11 10:11:00 131.7 211.95 2100
  Strength2 40:00
  Total27 25:13:00 245.7 395.42 9360
averages - sleep:6.5

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Tuesday May 31, 2011 #

12 PM

Running (Easy) 39:00 [3] 5.2 mi (7:30 / mi) +200ft 7:14 / mi
shoes: Montrail Rogue Racer #3

Up with sick kid last night. Easy 5 to test SI Joint. Better. Just can't do something stupid. Need to get back on the training horse NOW.
4 PM

Cycling (Cross Commute) 40:00 [3] 9.3 mi (4:18 / mi)
slept:6.0

PM commute home

Monday May 30, 2011 #

Note
(injured)

took 4 days off to let SI Joint rest, found out issue was stemming from low back, working on it. Built kids a treehouse on my 4 day hiatus. Newborn land is kicking my butt too.

Thursday May 26, 2011 #

8 AM

Cycling (Cross Commute) 1:10:00 [3] 16.8 mi (4:10 / mi)

AM-PM commute
12 PM

Running (Easy) 38:00 [3] 5.0 mi (7:36 / mi) +200ft 7:19 / mi
slept:6.5 shoes: Montrail Rogue Racer #3

Sore SI Joint. Taking a few days off. Tired with new baby anyway.

Wednesday May 25, 2011 #

12 PM

Running (Steady State) 54:00 [3] 7.2 mi (7:30 / mi) +200ft 7:18 / mi
slept:5.5 shoes: Montrail Rogue Racer #3

Footzone noon run, first run back in 8 days. felt hard.

Monday May 16, 2011 #

8 AM

Cycling (Cross Commute) 30:00 [3] 8.0 mi (3:45 / mi)
slept:4.8

Huge work deadlines this week. Not much sleep last night, worked til 2:30am, up at 7:20 and back at it.

Sunday May 15, 2011 #

Note
slept:7.0 (rest day)

Day off, tons of yard work, moving dirt. No time to run.

Saturday May 14, 2011 #

7 AM

Cycling (Bike-run-bike) 28:00 [3] 6.8 mi (4:07 / mi)

14 min commute to TH-14 min back
8 AM

Running (Bike-run-bike) 1:17:00 [3] 9.5 mi (8:06 / mi) +1000ft 7:22 / mi
slept:7.0 shoes: Montrail Rogue Racer #1

Bike-Run-Bike. DRW Lava Trail-Green Mtn Loop.

Friday May 13, 2011 #

3 PM

Cycling (Singlespeed MTB) 2:53:00 [3] 29.3 mi (5:54 / mi) +2100ft 5:32 / mi
slept:7.0

NWX start, bens-heli pad-phils-kgb-cod-drw. Awesome, sunny day. Heard they caught and killed the cougar in our canyon by the house. Bummer, but probably a good idea, it was not acting scared of people. Still, bummer.

Thursday May 12, 2011 #

1 PM

Running hills (Steady State) 1:05:00 [3] 8.2 mi (7:56 / mi) +1000ft 7:06 / mi
slept:6.5 shoes: Montrail Rogue Racer #3

Awbrey Butte. Legs felt tired. Busy with work, less than optimal sleep and anxiety of personal stuff is kickin me a bit. Just need to get through it. No running tomorrow...gonna mtn bike. Looking forward to it. Need a day off from running. Hopefully can get into Markie Mark and get some body work. Lower back is freakin bound up.

Wednesday May 11, 2011 #

7 AM

Cycling (Cross Commute) 45:00 [3] 12.0 mi (3:45 / mi)

12 PM

Running (Progressive) 54:00 [3] 7.2 mi (7:30 / mi) +200ft 7:18 / mi
slept:6.5 shoes: Montrail Rogue Racer #3

Zone run. Windy. Legs felt tired still. Was able to turn it later in the run.
11 PM

Strength (Circuit) 20:00 [3]

Circuit of pushups, pullups, core, legs x 3

Tuesday May 10, 2011 #

7 AM

Cycling (Cross Commute) 35:00 [3] 9.0 mi (3:53 / mi)
slept:5.5

4 PM

Running (Easy) 1:05:00 [3] 8.7 mi (7:28 / mi) +360ft 7:11 / mi
shoes: Montrail Rogue Racer #3

Green gate and back with Bien. Feeling tired from lack of sleep. Legs sluggish, still feel Sundays run I think.

Monday May 9, 2011 #

7 AM

Cycling (Cross Commute) 55:00 [3] 13.4 mi (4:06 / mi)
slept:7.0

AM=30 min; PM=25 min
Legs tired from yesterdays long run with Rod. SI Joint little sore too. Gotta get back on strength again.
11 PM

Strength (Circuit) 20:00 [3]

10-20-30-40 x3 (pullups, pushups, legs, core)

Sunday May 8, 2011 #

7 AM

Running long (Mellow Hill) 2:24:00 [3] 19.4 mi (7:25 / mi) +1800ft 6:49 / mi
slept:6.0 shoes: Inov8 190

Shevlin-Mrazek-road down, east shevlin back. Good pace. Bien made me work considering hadn't gone past 13 miles since injury. Probably a bit much, but still good to be out a few hours. Sick of Inov8 by end. No good for past 10 or 12. Note to self.

Saturday May 7, 2011 #

7 PM

Running (Easy) 20:00 [3] 2.0 mi (10:00 / mi)
slept:7.0 shoes: Inov8 190

After back from Patagonia meetings, ran 2 miles on Browning singletrack to test packs for Ultraspire

Friday May 6, 2011 #

Running (Easy) 40:00 [3] 5.0 mi (8:00 / mi)
slept:7.0 shoes: Montrail Rogue Racer #1

Easy jaunt in Forest Park with Bien and Patagonia crew. Raining.

Thursday May 5, 2011 #

Note
(rest day)

Travel day, too busy

Wednesday May 4, 2011 #

Cycling (Cross Commute) 30:00 [3]
slept:7.4

AM commute only
12 PM

Running (tempo) 1:07:00 [3] 9.4 mi (7:08 / mi) +300ft 6:55 / mi
shoes: Montrail Rogue Racer #3

FootZone noon run, ran first 6 miles easy steady state w/ group and last 5k in 19:29...splits: 6:45 (rolling trail), 6:21 (paved river trail), 6:23 (trail & road with uphill section)...felt good. Felt like I could have done more.

Tuesday May 3, 2011 #

7 AM

Cycling (Cross Commute) 1:05:00 [3] 16.4 mi (3:58 / mi)
slept:6.7

AM-30 min; PM-35 min
4 PM

Running (Easy) 1:03:00 [3] 8.4 mi (7:30 / mi) +400ft 7:11 / mi

DT-Cascades Highlands-Skyliner Loop

Monday May 2, 2011 #

8 AM

Cycling (Cross Commute) 40:00 [3] 10.7 mi (3:44 / mi)
slept:6.0

1 PM

Running (hills) 1:13:00 [3] 10.0 mi (7:18 / mi) +1025ft 6:39 / mi
shoes: Montrail Rogue Racer #3

Green Gate-Awbrey Butte Loop. Windy, but sunny. Ran strong steady state on everything, just tried to stay consistent whole time. Felt good.

Sunday May 1, 2011 #

4 PM

Running (Progressive) 1:03:00 [3] 8.8 mi (7:10 / mi) +575ft 6:45 / mi
slept:7.0 shoes: Montrail Rogue Racer #1

Kents-Phils Loop. Beautiful day. Shirtless. About time to carry water.

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