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Training Log Archive: broncobilly

In the 31 days ending Jul 31, 2011:

activity # timemileskm+ft
  Running31 46:21:00 335.1(8:18) 539.29(5:09) 35235
  Cycling12 9:43:30 135.8(4:18) 218.55(2:40)
  Hike/Jog3 1:35:00 4.8(19:48) 7.72(12:18)
  Total46 57:39:30 475.7(7:16) 765.57(4:31) 35235
averages - sleep:6.2

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Sunday Jul 31, 2011 #

Running (hills) 2:06:00 [3] 15.5 mi (8:08 / mi) +2372ft 7:06 / mi
shoes: Montrail Rogue Racer #4

Dawn Patrol with Biendip. Lil Lohtse, Mrazek, Farewell, Lower Bridge Creek, S Fork, Tumalo Creek trail finish. Good steady state. Lower back tight toward end, need to roll more.

Friday Jul 29, 2011 #

7 AM

Running long (High Elevation) 4:43:00 [3] 30.0 mi (9:26 / mi) +5187ft 8:06 / mi
shoes: Montrail Rogue Racer #4

Newberry Crater Rim Run + Up Ogden Trail. Started at Ogden up to west lake, met Bien, we ran the rim loop. Hot day, I ran out of water, bonked bad, ate snow...ugly. So happy to hit the Lake Store at the end. Was experimenting with new gels, plus always underestimate that rim loop. Need 3 bottles, always! Shuttled down to to TH with Rod and soaked in creek afterward.
11 PM

Running (Night run) 2:03:00 [3] 14.5 mi (8:29 / mi) +560ft 8:11 / mi
shoes: Montrail Rogue Racer #4

DRW-Buck Cyn-Farewell Bend Park Trail loop, back home. Surprisingly felt pretty good considering the 30 miler this morning.

Thursday Jul 28, 2011 #

Note
(rest day)

Crazy work day. In front of computer 13.5 hours. No time to run. Dang.

Wednesday Jul 27, 2011 #

8 AM

Cycling (Cross Commute) 30:00 [3] 8.1 mi (3:42 / mi)

12 PM

Running tempo (Progressive) 1:08:00 [3] 9.7 mi (7:01 / mi) +450ft 6:43 / mi
slept:5.8 shoes: Patagonia Forerunner 1

Noon run with Zone. Easy pace first 4 miles, then progressive tempo for 5 miles (7 min down to 6:20). Need more sleep, deadlines are kickin' my butt.

Tuesday Jul 26, 2011 #

8 PM

Running (Easy) 28:00 [3] 3.2 mi (8:45 / mi)
slept:5.0 shoes: Patagonia Forerunner 1

DRW quick run with B-man on his bike. Easy running mixed with short pickups (1-2 min) to cruise with him when he wanted to crank hard. Rough work week, pullin days and nights at computer. All I could mix in today with deadlines. Roll with it, can always use rest right now.

Monday Jul 25, 2011 #

12 PM

Running (Progressive) 1:07:00 [3] 9.5 mi (7:03 / mi) +463ft 6:44 / mi
slept:6.0 shoes: Montrail Rogue Racer #3

N. River Trail to Awbrey Glenn green gate and back. Progressively harder pace.

Sunday Jul 24, 2011 #

10 PM

Running (Easy night run) 42:00 [3] 5.5 mi (7:38 / mi) +200ft 7:23 / mi
slept:8.0 shoes: Patagonia Forerunner 1

DRW easy road loop to shake out legs.

Saturday Jul 23, 2011 #

11 AM

Running (Rolling Steady Stete) 2:05:00 [3] 17.5 mi (7:09 / mi) +665ft 6:54 / mi
shoes: Montrail Rogue Racer #4

River Trail - Meadow Camp to Benham Falls and back. Legs little sore from yesterday but shook out okay by the 2nd half. Just tried to stay on a nice steady pace. Not easy, but not too hard on tired legs.

Friday Jul 22, 2011 #

Cycling (Cross Commute) 15:00 [3] 2.1 mi (7:09 / mi)

Errands on bike
8 AM

Running hills (Hills) 4:22:00 [3] 24.2 mi (10:50 / mi) +6520ft 8:38 / mi
slept:5.2 shoes: Montrail Rogue Racer #1

Big Smith Day. From Silver gate at Skull Hollow Campground - Gray Butte - Cougar Cyn - Burma - Misery Ridge - Burma - Gray Butte 2nd summit. Kept it steady all day. Felt good. Hot and sunny.
7 PM

Running (Easy) 24:00 [3] 2.4 mi (10:00 / mi)
shoes: Montrail Rogue Racer #4

Easy shake out run in DRW roads with kids on their bikes

Thursday Jul 21, 2011 #

12 PM

Running (Steady State) 53:00 [3] 7.2 mi (7:22 / mi) +234ft 7:08 / mi
slept:6.3 shoes: Patagonia Forerunner 1

Southern Bridge Loop with Teague at lunch. Nice day.

Wednesday Jul 20, 2011 #

8 AM

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

12 PM

Running (Steady State) 1:09:00 [3] 9.4 mi (7:20 / mi) +546ft 6:57 / mi
slept:6.2 shoes: Montrail Rogue Racer #3

Southern Bridge to Green Gate and back with Joel. Legs feeling good. Nice to take a few lighter days. Legs will feel good for Smith on Friday. Sleeping at 10k ft now.

Tuesday Jul 19, 2011 #

12 PM

Running hills (Hill Repeats) 1:09:00 [3] 8.4 mi (8:13 / mi) +1454ft 7:03 / mi
slept:5.7 (sick) shoes: Patagonia Forerunner 1

Double Awbrey Butte. Head cold from kids.

Monday Jul 18, 2011 #

8 AM

Cycling (Cross Commute) 1:03:00 [3] 16.0 mi (3:56 / mi)

AM-PM commute
12 PM

Running tempo (Progressive tempo) 36:00 [3] 5.2 mi (6:55 / mi) +150ft 6:44 / mi
slept:6.2 shoes: Patagonia Forerunner 1

Bill Healey Bridge Loop. Crunched for time, 1 mi warm up at 7:30 pace, then 4 miles at progressive tempo pace (6:54, 6:44, 6:15, 6:09)

Sunday Jul 17, 2011 #

3 PM

Running (Easy) 35:00 [3] 3.0 mi (11:40 / mi) +127ft 11:13 / mi
shoes: Patagonia Forerunner 1

easy trail run w/ kids on bikes

Saturday Jul 16, 2011 #

4 PM

Running (Steady State) 1:49:00 [3] 13.4 mi (8:08 / mi) +1000ft 7:36 / mi
shoes: Montrail Rogue Racer #1

DRW-Green Mtn Loop. Nice evening shake out from yesterdays long run.

Friday Jul 15, 2011 #

2 PM

Running long (Steady State) 2:37:00 [3] 20.1 mi (7:49 / mi) +1644ft 7:15 / mi
shoes: Patagonia Forerunner 1

Happy Valley Loop from Tumalo Falls with Bien, snow piles on upper North Fork, but passable. Happy Valley clear. Rod had to get back and had him drop me off at Rd 300 and ran back to town on Bens-Cascade Highlands route. First long run in Patagonia Fore Runners. Not bad...gonna take some transition time to get used to a 4mm drop, instead of 8mm that Rogue Racer has.

Thursday Jul 14, 2011 #

8 AM

Cycling (Cross Commute) 1:25:00 [3] 20.4 mi (4:10 / mi)

AM-PM Commute + xtra errands
12 PM

Running hills (Steady State) 58:00 [3] 7.5 mi (7:44 / mi) +890ft 6:57 / mi
slept:7.0 shoes: Patagonia Forerunner 1

Awbrey Butte Loop. Nice consistent pace. Legs feeling better today. Adapting to altitude tent I think, slept good last night at 8,000ft.

Wednesday Jul 13, 2011 #

8 AM

Cycling (Cross Commute) 15 [3] 2.5 mi (6 / mi)

12 PM

Running (Steady State) 1:09:00 [3] 9.5 mi (7:16 / mi) +500ft 6:55 / mi
slept:6.3 shoes: Patagonia Forerunner 1

River Trail South to green gate with Max.

Tuesday Jul 12, 2011 #

8 AM

Cycling (Cross Commute) 15 [3] 2.5 mi (6 / mi)

12 PM

Running hills (easy progressive) 1:03:00 [3] 8.0 mi (7:52 / mi) +890ft 7:07 / mi
slept:7.0 shoes: Montrail Rogue Racer #3

Easy pace up and over Awbrey Butte. Picked up pace last 3 miles. Legs felt little sluggish first half, better after I picked up pace. Started altitude tent last night. ~7000ft last night for 7 hrs. Not bad. Little higher tonight.
7 PM

Hike/Jog (Family Hike) 25:00 [3] 1.2 mi (20:50 / mi)

Monday Jul 11, 2011 #

8 AM

Cycling (Cross Commute) 1:05:00 [3] 16.0 mi (4:04 / mi)

AM-PM commute
12 PM

Running (Easy) 1:19:00 [3] 10.0 mi (7:54 / mi) +400ft 7:37 / mi
shoes: Montrail Rogue Racer #3

Out and back to Awbrey Glenn green gate on River Trail. Legs heavy at beginning, but shook out okay. No real soreness left from SOB.
7 PM

Hike/Jog (Family Hike) 25:00 [3] 1.2 mi (20:50 / mi)

Sunday Jul 10, 2011 #

8 PM

Hike/Jog (Family Hike) 45:00 [3] 2.4 mi (18:45 / mi)

Saturday Jul 9, 2011 #

6 AM

Running warm up/down (Warm up and Cooldown) 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Montrail Rogue Racer #1

10 min easy warm up, and evening 20 min shake out run halfway home, near Muir Creek.
7 AM

Running race (SOB 50k) 4:16:00 [3] 32.5 mi (7:53 / mi) +4524ft 6:58 / mi
shoes: Montrail Rogue Racer #1

Alternative Snow Course. First 17 were mostly runnable downhill, fast. First 10k was all under 7s and I was in 12th with no one in sight. Then, 7 mi mellow up on dirt rd mainly before Time Warp climb (2500 ft in 3 mi). Snow on upper part. Reeled EVERYONE in and got 4th, only 2:15 off 3rd. Felt good all day. Hit couple of sub 7s in last few miles after climb. Played it smart early by not getting caught up in speedy start. Fitness is coming.

Friday Jul 8, 2011 #

8 PM

Running hills (Hill Climb) 29:00 [3] 2.0 mi (14:30 / mi) +859ft 10:18 / mi
shoes: Montrail Rogue Racer #1

Travel Day after busy morning with baby and work. Got to Ashland in evening, summited Mt. Ashland's east pinnacle from parking lot, up east ridge, straight off south side to campground below and back road. Good to shake out the legs after driving.

Thursday Jul 7, 2011 #

8 AM

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

12 PM

Running (easy) 49:00 [3] 6.2 mi (7:54 / mi) +470ft 7:22 / mi
shoes: NB MT101 Green #2

quick out and back on N. River Trail.

Wednesday Jul 6, 2011 #

8 AM

Cycling (Cross Commute) 35:00 [3] 8.5 mi (4:07 / mi)

2 PM

Running (Easy) 1:24:00 [3] 10.7 mi (7:51 / mi) +715ft 7:23 / mi
shoes: Montrail Rogue Racer #3

Shevlin-Mrazek loop with Bien. Hot. Carried bottle, drained it and was dehydrated at end. Kind of a slog. Felt the 4 hrs of sleep.

Tuesday Jul 5, 2011 #

12 PM

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

River Trail-Awbrey Glen-Awbrey Butte Loop. 3 mi tempo at 6:30-6:50 pace on rolling, then 3/4 mi recovery, and hard up Archie Briggs Trail (700 ft in .8 mi) in 8:47, easy 1 mi recovery then 5:58 mi on front side descent, 3/4 mi easy, then last 1/2 mi in 3:10. Good workout. Pretty hot today. Legs felt good.
8 PM

Running (Easy) 20:00 [3] 2.1 mi (9:31 / mi)
shoes: Montrail Rogue Racer #2

DRW pushing bob stroller

Monday Jul 4, 2011 #

6 PM

Running hills (Easy) 2:05:00 [3] 14.3 mi (8:44 / mi) +1695ft 7:52 / mi
shoes: Montrail Rogue Racer #2

DRW-Lava Trail-Lava Butte-Green Mtn with Wolfe. Good to cruise it. Legs feel great after day off yesterday.

Sunday Jul 3, 2011 #

Note
(rest day)

Day off. Rough morning with baby, up early. Wanted to do a short run, but other things took priority. Needed rest day anyway after last 3 day block.

Saturday Jul 2, 2011 #

8 AM

Cycling (Bike-run-bike) 25:00 [3] 6.7 mi (3:44 / mi)

Bike commute to trailhead and back for run.
9 AM

Running hills (Bike-run-bike) 2:05:00 [3] 14.7 mi (8:30 / mi) +1695ft 7:40 / mi
shoes: Montrail Rogue Racer #1

DRW lava trail - Lava Butte Summit - Green Mtn Summit. Last 2 miles at sub 7 pace. Legs felt good.

Friday Jul 1, 2011 #

8 AM

Cycling (29er MTB) 3:25:00 [3] 37.0 mi (5:32 / mi)

Great first big ride on new steel 29er. From DRW up through COD, Elv, voodoo, Bens, Shevlin, back home. New ride is butta.
7 PM

Running hills (Treadmill Hill Climb) 45:00 [3] 5.4 mi (8:20 / mi)
shoes: Brooks Green Slience

Warm up with Meissner in Drake Park for FootZone Treadmill Challenge for 4 easy miles, then 10 min at 10% grade. Made it 1.43mi (beat Meissner). Fun time.

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