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Training Log Archive: broncobilly

In the 31 days ending Oct 31, 2011:

activity # timemileskm+ft
  Running20 19:49:00 155.45(7:39) 250.17(4:45) 10943
  Hike/Jog5 6:52:00 18.7(22:02) 30.1(13:41)
  Cycling7 5:00:00 71.5(4:12) 115.07(2:36)
  Total32 31:41:00 245.65(7:44) 395.34(4:49) 10943

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Monday Oct 31, 2011 #

4 PM

Running (Easy) 23:00 [3] 3.4 mi (6:46 / mi) +150ft 6:30 / mi
shoes: NB RC1400

river trail loop from River Bend Park, crunched for time

Sunday Oct 30, 2011 #

9 AM

Running (Trail Fartlek) 56:00 [3] 7.1 mi (7:53 / mi) +500ft 7:24 / mi
shoes: NB RC1400

Krug Park in Missouri. Did some pick ups during run.

Saturday Oct 29, 2011 #

1 PM

Running (Hilly Trails) 1:48:00 [3] 11.8 mi (9:09 / mi) +900ft 8:32 / mi
shoes: NB RC1400

Krug Park. St. Joseph, MO. Lots of hill repeats, all trails in park and grass running. Hilly grunt climbing. Leaves were awesome. Perfect weather.

Friday Oct 28, 2011 #

2 PM

Running (Strong Steady State) 49:00 [3] 6.7 mi (7:19 / mi) +500ft 6:50 / mi
shoes: NB RC1400

Krug Park, St. Joseph, MO. Nice wooded singletrack, curvy hilly terrain. Ran while my buddy Sean rode his MTB. I outran him on the trail loop. ;)

Thursday Oct 27, 2011 #

9 PM

Running tempo (Tempo) 30:00 [3] 4.75 mi (6:19 / mi)
shoes: NB RC1400

Missouri...HS track in folks home town at night. Mile splits: 6:37, 6:05, 6:01, 5:47....5:40 pace for 2 laps, 1 lap cooldown.

Wednesday Oct 26, 2011 #

12 PM

Running (Easy) 55:00 [3] 7.2 mi (7:38 / mi) +225ft 7:25 / mi
shoes: Inov8 190

Southern bridge loop easy with zone crew.

Tuesday Oct 25, 2011 #

12 PM

Running tempo (Tempo + Hill Cimb) 1:07:00 [3] 9.7 mi (6:54 / mi) +890ft 6:21 / mi
shoes: NB RC1400

Awbrey glenn green gate, Awbrey Butte Loop. 1 mile warm up then 8 miles at tempo pace.

Saturday Oct 22, 2011 #

10 AM

Running tempo (Rolling Tempo) 59:00 [3] 8.0 mi (7:22 / mi) +400ft 7:02 / mi
shoes: NB RC1400

Bainbridge Island run

Thursday Oct 20, 2011 #

7 AM

Cycling (Cross Commute) 40:00 [3] 9.5 mi (4:13 / mi)

Wednesday Oct 19, 2011 #

7 AM

Cycling (Cross Commute) 40:00 [3] 9.6 mi (4:10 / mi)

12 PM

Running (Easy) 56:00 [3] 7.4 mi (7:34 / mi)
shoes: NB RC1400

Footzone run with Teague and Ben. Legs felt heavy after yesterdays workout.

Tuesday Oct 18, 2011 #

12 PM

Running tempo (Tempo + Hill Cimb) 1:08:00 [3] 9.7 mi (7:01 / mi) +890ft 6:27 / mi
shoes: NB RC1400

1 mile warm up, then tempo out to Awbrey Glenn Green gate, 1 mile up Archie Briggs climb hard, 3 min easy at top of climb, then final 2.5 miles tempo pace. Had to punch a pit bull in the neck below hillside park when he bolted out of a yard and almost took my leg. Crazy. (no sole)

Monday Oct 17, 2011 #

7 AM

Cycling (Cross Commute) 40:00 [3] 9.5 mi (4:13 / mi)

12 PM

Running (Progressive) 53:00 [3] 7.2 mi (7:22 / mi) +225ft 7:09 / mi
shoes: Patagonia Forerunner 2

Southern River Trail Loop. Mellow progressive. (no sole inserts).

Sunday Oct 16, 2011 #

6 PM

Hike/Jog (With Benjamin) 55:00 [3] 3.0 mi (18:20 / mi)
shoes: NB Minimus 2

River Trail Loop from Farewell Bend park. Ran to cliff bands on both sides and explored and climbed through as we made our way through loop. He ran more consistent on outing today. Less hike breaks. Did some class 2 and 3 climbing. After rock gym, he's more confident on rock. Fun adventure.

Friday Oct 14, 2011 #

2 PM

Running hills (Easy Hills) 1:54:00 [3] 13.8 mi (8:16 / mi) +1980ft 7:16 / mi
shoes: Montrail Rogue Racer #5

Bridge Creek Loop w/ Wolfe. Nice mellow social run. Perfect Fall day. Absolutely perfect. Caught a mtn biker on the up and passed him. Nice. (no sole insert)
8 PM

Cycling (Cross Commute) 1:20:00 [3] 17.4 mi (4:36 / mi)

Commute to and from David Grisman concert

Thursday Oct 13, 2011 #

12 PM

Running (Easy Hills) 1:03:00 [3] 7.5 mi (8:24 / mi) +890ft 7:33 / mi
(sick) shoes: Montrail Rogue Racer #5

Awbrey Butte Loop. Super easy pace. Tired and little off today. Annie was sick yesterday with upset stomach but better in 24 hrs. I have same thing...maybe something we ate?? Stomach off all day, but super mellow whatever it is.

Wednesday Oct 12, 2011 #

7 AM

Cycling (Cross Commute) 40:00 [3] 9.5 mi (4:13 / mi)

12 PM

Running (Steady State) 1:09:00 [3] 9.5 mi (7:16 / mi) +400ft 6:59 / mi
shoes: NB RC1400

Zone noon run. Max, Brett, Teague, Scott C. out to green gate. Legs tired after yesterdays workout.

Tuesday Oct 11, 2011 #

12 PM

Running tempo (Tempo + Hill Cimb) 54:00 [3] 7.4 mi (7:18 / mi) +890ft 6:33 / mi
shoes: NB RC1400

Awbrey Butte Loop. Tempo pace plus solid tempo up archie briggs trail, 8:21 split (PR). Felt good. (reg insole)

Monday Oct 10, 2011 #

12 PM

Running (Easy) 58:00 [3] 7.3 mi (7:57 / mi) +225ft 7:43 / mi
shoes: Montrail Rogue Racer #5

Southern Bridge loop. Legs a bit sore from yesterdays hammerin'. Ankle fine. (sole insole)

Sunday Oct 9, 2011 #

7 AM

Running hills (Hills) 1:16:00 [3] 10.0 mi (7:36 / mi) +1452ft 6:41 / mi
shoes: Montrail Rogue Racer #4

Happy Valley loop with Bien. Good solid pace. Mellow on up then picked it up to tempo by last down. Ankle was not too bad, definitely hammered it the last 3 miles. Little afternoon swelling on it, but not bad. Not sore. (reg insole)
5 PM

Hike/Jog (With Benjamin) 57:00 [3] 3.5 mi (16:17 / mi)

River Trail loop from Farewell Bend park. did some exploring up through both climbing spots. Good scrambling, Bman getting pretty good at climbing rocks. Took lots of hike breaks. We'll ween off those. Fun to run with him, he's finally coming around, fun to see him enjoying trail running.

Saturday Oct 8, 2011 #

6 PM

Hike/Jog (Trail run/hike with kids) 45:00 [3] 2.2 mi (20:27 / mi)

Lava Trail short loop with kids. Lots of free running. Bman has some interesting moves hurdling shrubs. Annie had a good yard sale off a log trying to clear a bitterbrush shrub (following her brother)

Friday Oct 7, 2011 #

7 AM

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

Cold

Thursday Oct 6, 2011 #

8 AM

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

12 PM

Running (Easy) 43:00 [3] 5.4 mi (7:58 / mi) +200ft 7:42 / mi
(injured) shoes: NB RC1400

Out and back to Candy Cane on N River Trail with Scott C. Easy pace. Sans footbed day. Excited to finally be working out of footbeds. ankle felt pretty good today. Still slight swelling around ankle bone on outside. Still sticking to mellow trails.

Wednesday Oct 5, 2011 #

10 AM

Running (Steady State) 56:00 [3] 7.2 mi (7:47 / mi) +225ft 7:33 / mi
(injured) shoes: Montrail Rogue Racer #5

Zone noon run. Ankle sore only first mile, loosened up and felt pretty good whole run. Less swelling today than yesterday too.

Tuesday Oct 4, 2011 #

12 PM

Running (Easy) 32:00 [3] 4.4 mi (7:16 / mi)
(injured) shoes: NB RC1400

Easy run OM loop to test ankle. achey first 15 min, then loosened up. Still have some swelling around ankle bone. Stock insole, time to make final transition out of Sole gray footbeds. every other day for now.

Sunday Oct 2, 2011 #

10 AM

Hike/Jog (Redwoods hike w/ family) 3:00:00 [3] 6.8 mi (26:28 / mi)

AM and PM hike in the Redwoods in two different locations. One tree was 1500 years old and 22 feet in diameter. Wow.

Saturday Oct 1, 2011 #

1 PM

Hike/Jog (Redwoods hike w/ family) 1:15:00 [3] 3.2 mi (23:26 / mi)

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