Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: broncobilly

In the 31 days ending Dec 31, 2011:

activity # timemileskm+ft
  Running25 23:14:30 170.8(8:10) 274.88(5:04) 17971
  Strength7 1:50:00
  Cycling4 1:35:00 33.3(2:51) 53.59(1:46)
  Hike/Jog1 20:00 2.0(10:00) 3.22(6:13)
  Total27 26:59:30 206.1 331.69 17971

«»
3:35
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Dec 31, 2011 #

8 AM

Running (fartlek) 58:00 [3] 7.7 mi (7:32 / mi) +435ft 7:09 / mi
shoes: Montrail Rogue Racer #4

Horse Butte modified shorter loop. 4 mile easy (legs heavy from yesterday at Smith). Then 3x [0.9mi @ sub 6:40 pace w/ 0.1mi @ sub 8 pace]. Legs shook out pretty good by end.

Friday Dec 30, 2011 #

8 AM

Running long (hills) 3:35:00 [3] 19.9 mi (10:48 / mi) +5040ft 8:43 / mi

Smith Rock loop. Troughs start-gray butte-cougar-backside burma-misery-burma. Wind, rain, sunshine and hail. Winter's back.

Thursday Dec 29, 2011 #

7 AM

Running (hills) 1:27:00 [3] 10.2 mi (8:32 / mi) +1313ft 7:36 / mi
shoes: NB MT101 Green #2

Horseridge w/ hugnut.

Wednesday Dec 28, 2011 #

6 AM

Running (Hills) 56:00 [3] 7.2 mi (7:47 / mi) +1100ft 6:48 / mi
shoes: NB MT101 Green #2

Awbrey Butte embrace the suck run. Hugnut in town for holidays joined in.

Tuesday Dec 27, 2011 #

Note
(rest day)

Travel Day back to Bend from Seattle

Monday Dec 26, 2011 #

9 AM

Running (Hills) 2:09:00 [3] 14.0 mi (9:13 / mi) +2800ft 7:45 / mi
shoes: Patagonia Forerunner 2

Cougar Mtn in Seattle with Estes and Padre. Good loop. Easy pace.

Sunday Dec 25, 2011 #

3 PM

Running (Easy) 53:00 [3] 6.7 mi (7:55 / mi)
shoes: NB RC1400

Bainbridge Tow Jam - Fort Ward Figure 8 loop. Easy pace with Andrew. Legs heavy from yesterday.

Saturday Dec 24, 2011 #

1 PM

Running (Steady State Hilly) 1:37:00 [3] 12.0 mi (8:05 / mi) +1043ft 7:28 / mi
shoes: Patagonia Forerunner 2

Friday Dec 23, 2011 #

Running (tempo) 49:00 [3] 6.7 mi (7:19 / mi) +740ft 6:37 / mi
shoes: NB RC1400

Bainbridge Tow Jam - Fort Ward Figure 8 loop, good pace.

Thursday Dec 22, 2011 #

7 AM

Running (Steady State) 1:00:00 [3] 8.6 mi (6:59 / mi)
shoes: Patagonia Forerunner 2

Run commute to work AM.

Wednesday Dec 21, 2011 #

7 AM

Running (Treadmill) 35:00 [3] 5.0 mi (7:00 / mi)
shoes: NB RC1400

Pins out of hand today. Finally

Tuesday Dec 20, 2011 #

12 PM

Running (Treadmill Intervals) 40:00 [3] 5.1 mi (7:51 / mi) +1900ft 5:48 / mi
(injured) shoes: NB RC1400

15 min warmup. 2.4 mile hill climb in 5 min intervals @ 8:27 pace:
3 x [3:30 @ 7% grade - 1:30 @ 10% grade]
1 x [3:30 @ 8% grade - 1:30 @ 10% grade]

Strength (legs + planks) 30:00 [3]
(injured)

hard legs

Monday Dec 19, 2011 #

7 AM

Running (Treadmill Intervals) 36:00 [3] 5.2 mi (6:55 / mi)
(injured) shoes: Montrail Rogue Racer #4

5 min warmup. 6 x [2 min @ 6:58 - 1 min @ 6:53 - 1 min @ 6:27 - 1 min @ 6:15]. Ribs better every week. Still feeling it a bit.

Saturday Dec 17, 2011 #

5 PM

Running (Treadmill Hill Climb) 40:00 [3] 5.1 mi (7:51 / mi) +1800ft 5:53 / mi
(injured) shoes: Patagonia Forerunner 1

15 min warmup. 20 min @ 8:27 pace (4 intervals: 3:45 @ 7% - 1:15 @ 10%)

Friday Dec 16, 2011 #

11 PM

Running (Easy) 58:30 [3] 7.5 mi (7:48 / mi)
(injured) shoes: Patagonia Forerunner 1

DRW night run

Thursday Dec 15, 2011 #

7 AM

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

Wednesday Dec 14, 2011 #

12 PM

Running (Treadmill Hill Climb) 40:00 [3] 4.8 mi (8:20 / mi) +1600ft 6:20 / mi
(injured) shoes: NB Minimus 2

8:27 pace for 2.5mi @ 7% x 20min w/ 4x1min @ 10% intervals every 4 min

Tuesday Dec 13, 2011 #

12 PM

Running (Treadmill) 45:00 [3] 6.1 mi (7:23 / mi)
(injured) shoes: NB Minimus 2

35 min at 1% grade, then 7% for 10 min. ribs getting better. still can't dig deep with breathing. Gotta keep it steady state. Intervals hurt little.

Monday Dec 12, 2011 #

12 PM

Running (Treadmill steady state) 40:00 [3] 5.9 mi (6:47 / mi)
(injured)

Strength (legs + planks) 15:00 [3]

Saturday Dec 10, 2011 #

9 PM

Running (Steady State) 38:00 [3] 5.0 mi (7:36 / mi) +200ft 7:19 / mi
(injured) shoes: Montrail Rogue Racer #4

DRW night run. Ribs more tender with rougher ground. Treadmill better for now. Nice to be outside though, miss it. Nice full moon. Hand splint not as hot outside.

Friday Dec 9, 2011 #

3 PM

Running (Treadmill steady state) 30:00 [3] 4.3 mi (6:59 / mi)
(injured) shoes: Montrail Rogue Racer #4

quickie at bowen's

Thursday Dec 8, 2011 #

12 PM

Running (Treadmill steady state) 35:00 [3] 5.0 mi (7:00 / mi)
(injured) shoes: NB RC1400

Strength (legs + planks) 15:00 [3]

Wednesday Dec 7, 2011 #

5 PM

Running (Treadmill) 31:00 [3] 4.2 mi (7:23 / mi)
(injured)

Tuesday Dec 6, 2011 #

12 PM

Strength (legs + planks) 10:00 [3]
(injured)

Cycling (stationary bike) 20:00 [3] 6.2 mi (3:14 / mi)
(injured)

Running (Steady State) 34:00 [3] 4.5 mi (7:33 / mi)
(injured)

Farewell Bend Park loop. Ribs still tender, good to be outside.

Monday Dec 5, 2011 #

12 PM

Running (Treadmill) 20:00 [3] 2.6 mi (7:42 / mi)
(injured) shoes: NB RC1400

felt okay. think I can start this week w/ short runs.

Cycling (stationary bike) 20:00 [3] 7.0 mi (2:51 / mi)
(injured)

4x2 min hard w/ 1 min easy between

Strength (legs + planks) 15:00 [3]

Saturday Dec 3, 2011 #

12 PM

Running (Jingle Bell 5k) 38:00 [3] 3.3 mi (11:31 / mi)
(injured) shoes: NB RC1400

Ran w/ Benjamin. His first 5k. Few walk breaks in the middle, but did great. My ribs were okay. Still tender.

Friday Dec 2, 2011 #

1 PM

Strength (legs + planks) 10:00 [3]
(injured)

Cycling (stationary bike) 30:00 [3] 10.4 mi (2:53 / mi)
(injured)

Thursday Dec 1, 2011 #

12 PM

Strength (legs + planks) 15:00 [3]
(injured)

Hike/Jog (Treadmill) 20:00 [3] 2.0 mi (10:00 / mi)
(injured) shoes: NB RC1400

super slow (10:00 pace) on treadmill. Ribs still tender but think I can run 5k w/ Benjamin Sat. :)

Cycling (stationary bike) 25:00 [3] 9.7 mi (2:35 / mi)
(injured)

« Earlier | Later »