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Training Log Archive: broncobilly

In the 31 days ending Aug 31, 2011:

activity # timemileskm+ft
  Running21 35:52:09 233.0(9:14) 374.98(5:44) 30603
  Cycling9 8:00:00 129.8(3:42) 208.89(2:18)
  Hike/Jog1 35:00 1.6(21:52) 2.58(13:36)
  Total31 44:27:09 364.4(7:19) 586.45(4:33) 30603
averages - sleep:6.5

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Wednesday Aug 31, 2011 #

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

AM commute
12 PM

Running (Easy) 1:01:00 [3] 7.2 mi (8:28 / mi)
shoes: Montrail Rogue Racer #3

Zone Noon Run with Max, Matt, Rod & Co. Ran with Rod and chatted. 62 years old and still super fit. Inspiring. Legs still tired, but getting better. 7 mi still feels too long. Shorter tomorrow.

Tuesday Aug 30, 2011 #

12 PM

Running (Easy) 42:00 [3] 5.0 mi (8:24 / mi)
shoes: Montrail Rogue Racer #3

Bill Healey Bridge Loop through Old Mill at lunch

Monday Aug 29, 2011 #

12 PM

Running (Easy) 30:00 [3] 3.3 mi (9:05 / mi)
shoes: Montrail Rogue Racer #3

First run back. Easy run to OM and back at lunch. No aches, just tired legs.

Sunday Aug 28, 2011 #

7 PM

Hike/Jog (Family Hike) 35:00 [3] 1.6 mi (21:52 / mi)

Hike at Lava Butte in Lava fields with kids. some light jogging to test legs.

Friday Aug 26, 2011 #

8 AM

Cycling (Cross Commute) 55:00 [3] 15.0 mi (3:40 / mi)

AM-PM commute

Thursday Aug 25, 2011 #

7 AM

Cycling (Cross Commute) 1:15:00 [3] 18.8 mi (3:59 / mi)

AM-PM bike commute

Saturday Aug 20, 2011 #

4 AM

Running (Leadville 100) 18:27:03 [3] 100.0 mi (11:04 / mi) +15600ft 9:39 / mi
shoes: Montrail Rogue Racer #4

5th place finish

Wednesday Aug 17, 2011 #

7 AM

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

am commute
12 PM

Running (Easy Steady State) 38 [3] 4.5 mi (8 / mi)
shoes: Montrail Rogue Racer #3

quick run with Ian Sharman at lunch

Tuesday Aug 16, 2011 #

12 PM

Running (Easy) 28 [3] 6.2 mi (5 / mi) +200ft 4 / mi
shoes: Montrail Rogue Racer #3

out and back on river trail north with Teague

Monday Aug 15, 2011 #

7 AM

Cycling (Cross Commute) 1:40:00 [3] 26.0 mi (3:51 / mi)
slept:6.0

AM Commute-Noon Errands-Evening Commute

Sunday Aug 14, 2011 #

7 AM

Running (Easy) 25:00 [3] 3.3 mi (7:35 / mi) +100ft 7:22 / mi
slept:6.7 shoes: Montrail Rogue Racer #5

DRW Road loop

Saturday Aug 13, 2011 #

10 PM

Running (Steady State + hill climb) 1:22:00 [3] 9.6 mi (8:32 / mi) +2700ft 6:45 / mi
shoes: Montrail Rogue Racer #5

DRW night road loop for 7.2 miles in 52 min at steady state, then 30 min on treadmill power hiking 4.5mph at 12% grade - 2.3 mile climb.

Friday Aug 12, 2011 #

8 AM

Running hills (Hill Repeats) 1:49:00 [3] 7.2 mi (15:08 / mi) +3486ft 10:23 / mi
slept:6.3 shoes: Montrail Rogue Racer #5

1 1/2 Mt. Bachelors w/ Ian Sharman. Good power hiking practice.

Thursday Aug 11, 2011 #

12 PM

Running hills (Hill Climb) 1:05:00 [3] 8.0 mi (8:07 / mi) +1463ft 6:56 / mi
shoes: Montrail Rogue Racer #5

Double Awbrey Butte

Wednesday Aug 10, 2011 #

7 AM

Cycling (Cross Commute) 50:00 [3] 13.0 mi (3:51 / mi)

AM=30min, PM=20min
12 PM

Running (Easy) 56:00 [3] 7.2 mi (7:47 / mi) +200ft 7:35 / mi
shoes: Montrail Rogue Racer #3

Zone nooner

Tuesday Aug 9, 2011 #

7 AM

Running (Steady State) 1:00:00 [3] 8.5 mi (7:04 / mi) +196ft 6:54 / mi
shoes: Montrail Rogue Racer #4

AM run commute to work
5 PM

Running (Steady State) 1:08:00 [3] 9.1 mi (7:28 / mi) +484ft 7:07 / mi
shoes: Montrail Rogue Racer #4

PM run commute home

Monday Aug 8, 2011 #

2 PM

Running (Steady State Rolling) 57:00 [3] 7.4 mi (7:42 / mi) +538ft 7:12 / mi
shoes: Montrail Rogue Racer #3

After ART appt, Cascade Highlands Trail, Bens, Shevlin Cut-thru, old NWX pirate route back to Mark's office.

Sunday Aug 7, 2011 #

7 PM

Cycling (Road Ride) 1:20:00 [3] 25.0 mi (3:12 / mi)

DRW-China Hat Rd out and back. Good solid pace.

Saturday Aug 6, 2011 #

10 PM

Running (Night run) 2:11:00 [3] 15.6 mi (8:24 / mi) +1476ft 7:42 / mi
slept:7.0 shoes: Montrail Rogue Racer #4

DRW-River Trail-Short HIll Repeats (0.36 mi hill circuit x 10 w/ 130ft steep climb each circuit).

Friday Aug 5, 2011 #

1 PM

Running hills 45:00 [3] 5.0 mi (9:00 / mi) +2200ft 6:21 / mi
shoes: Patagonia Forerunner 1

Warm up, then Uphill Challenge at OR (15 min at 15% grade...made it 1.56)..won my bout. plus cooldown

Thursday Aug 4, 2011 #

6 AM

Running (Easy) 34:00 [3] 3.1 mi (10:58 / mi) +400ft 9:46 / mi
shoes: Patagonia Forerunner 1

Easy media/retailer Patagonia run in City Creek trails in SLC.
7 PM

Running (Hill/Rolling) 1:06:00 [3] 8.1 mi (8:09 / mi) +630ft 7:35 / mi
shoes: Patagonia Forerunner 1

Mill Creek Canyon, Pipeline Trail with Ty and Luke Nelson. Cruiser

Wednesday Aug 3, 2011 #

7 AM

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

9 PM

Running (Treadmill) 30:00 [3] 4.2 mi (7:09 / mi)
shoes: Patagonia Forerunner 1

Treadmill at Days Inn in SLC after flight got in

Tuesday Aug 2, 2011 #

12 PM

Running hills (Hill Climb) 58:00 [3] 7.3 mi (7:57 / mi) +870ft 7:08 / mi
shoes: Montrail Rogue Racer #3

Awbrey Butte Loop.

Monday Aug 1, 2011 #

7 AM

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

12 PM

Running (Easy) 25:00 [3] 3.2 mi (7:49 / mi) +60ft 7:41 / mi
shoes: Montrail Rogue Racer #3

Old Mill Loop. Crunched for time, all I had time for.

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