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Training Log Archive: broncobilly

In the 31 days ending Mar 31, 2012:

activity # timemileskm+ft
  Running25 31:15:00 244.9(7:39) 394.13(4:45) 25526
  Ski1 2:00:00
  Strength6 1:40:00
  Total32 34:55:00 244.9 394.13 25526

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Friday Mar 30, 2012 #

5 PM

Running (Horse Butte +) 1:24:00 [3] 12.0 mi (7:00 / mi) +600ft 6:41 / mi
shoes: Brooks Pure Flow Green

Horse Butte 10 mile loop + out and back on Coyote

Thursday Mar 29, 2012 #

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.5 mi (7:12 / mi) +225ft 7:00 / mi
shoes: Brooks Pure Flow Green

Easy first half, steady state last 3 (6:45s). Legs still tired a little, but had a strong tail wind and went with it.

Wednesday Mar 28, 2012 #

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.4 mi (7:18 / mi) +225ft 7:06 / mi
shoes: Brooks Pure Flow Green

Easy loop with Max

Tuesday Mar 27, 2012 #

Note
(rest day)

Monday Mar 26, 2012 #

12 PM

Running (Shevlin Short Loop) 45:00 [3] 5.5 mi (8:11 / mi) +400ft 7:39 / mi
shoes: Brooks Pure Flow Green

Easy shake out

Sunday Mar 25, 2012 #

7 AM

Running warm up/down (Warm up) 10:00 [3] 1.0 mi (10:00 / mi)

8 AM

Running (Gorge Waterfalls 50k) 3:55:00 [3] 30.0 mi (7:50 / mi) +5500ft 6:40 / mi
shoes: Brooks Pure Flow Green

Felt good most of the day, except bonked on last climb and hip flexors were done (lack of calories didn't help). Good double though. Awesome course.

Saturday Mar 24, 2012 #

Note
(rest day)

Travel Day to Gorge.

Friday Mar 23, 2012 #

Running (Awbrey Frontside) 37:00 [3] 4.5 mi (8:13 / mi) +700ft 7:10 / mi
shoes: Brooks Pure Flow Green

Easy run up Awbrey southside, summit dr, down to river trail on east side. Headache today. Too many nights out this week. Too old for such drinkin.
8 PM

Strength (Circuit) 15:00 [3]

3x1min each (pushups-wall sits-pullups-core-calves)

Thursday Mar 22, 2012 #

12 PM

Running (OM Loop) 36:00 [3] 5.0 mi (7:12 / mi) +100ft 7:04 / mi
shoes: Brooks Pure Flow Green

Easy run with Teague. Mellow pace.

Wednesday Mar 21, 2012 #

12 PM

Running (Southern Bridge Loop) 56:00 [3] 7.2 mi (7:47 / mi) +225ft 7:33 / mi
shoes: Brooks Pure Grit black #1

Easy noon run with Max and Teague. Horrible weather. Sucked, legs felt heavy.

Tuesday Mar 20, 2012 #

1 PM

Running (Awbrey Butte Loop) 1:01:00 [3] 8.0 mi (7:37 / mi) +900ft 6:53 / mi
shoes: Brooks Pure Grit black #1

Rev reg loop. Legs feel pretty darn good today. Decided to jump in Gorge Waterfall 50k this sunday...chuck-n-gorge double. Good Sonoma training.
11 PM

Strength (Circuit) 15:00 [3]

1 min each x 3: pushups, pullups, wall sits, core, calf raises

Monday Mar 19, 2012 #

2 PM

Running (N River Trail) 37:00 [3] 5.0 mi (7:24 / mi) +200ft 7:08 / mi
shoes: Brooks Pure Grit black #1

Easy out and back to shake legs out. Feel pretty good. Little sore.

Sunday Mar 18, 2012 #

Note
(rest day)

Max and I were going to run on way back but bagged it. Long haul to Bellingham.

Saturday Mar 17, 2012 #

Running race (Chuckanut 50k) 4:12:00 [3] 32.0 mi (7:53 / mi) +4500ft 6:57 / mi
shoes: NB 790 Black #2

38 and rainy at start. LS cap 1 and Orange houdini. Snow on top half of Chuckanut Ridge, chinscraper, etc. 25th out of 700ish. 3rd masters. Felt good and consistent all morning. 6:30s on interurban trail, sub 7s on return. Chic'd by Ellie (4:09). Caught her at top of Chinscraper but on 3 mile road, she dusted me...I was runnin' 5:40s and she was gone within 3 min. Ran technical faster than her, but dustin' me on road.

Friday Mar 16, 2012 #

Note
(rest day)

Travel day

Thursday Mar 15, 2012 #

12 PM

Running (OM Loop) 33:00 [3] 4.2 mi (7:51 / mi) +200ft 7:31 / mi
shoes: NB 790 Blue #1

Easy shake out. Super windy and rainy today. Sucky conditions.

Wednesday Mar 14, 2012 #

12 PM

Running (Southern Bridge Loop) 52:00 [3] 7.2 mi (7:13 / mi) +225ft 7:01 / mi
shoes: NB 790 Blue #1

Footzone noon run with Max, Teague, John, Amy, and Matt. Nice steady state pace. Windy and spitting bit of rain.
11 PM

Strength (Circuit) 15:00 [3]

pushups-legs-pullups-core-calves circuit, 1 min each x 3

Tuesday Mar 13, 2012 #

1 PM

Running (N River Trail) 30:00 [3] 4.4 mi (6:49 / mi) +200ft 6:32 / mi
shoes: NB 790 Blue #1

Steady State quick lunch run. Slammed with work. Windy again, few snow flurries.

Monday Mar 12, 2012 #

12 PM

Running (N River Trail) 40:00 [3] 6.1 mi (6:33 / mi) +200ft 6:22 / mi
shoes: Brooks Pure Grit black #1

Mid 6 pace out and back on river trail (1st st rapids). Windy.
11 PM

Strength (Circuit) 15:00 [3]

pushups, pullups, wall squats, core x 5 (40 sec intervals)

Sunday Mar 11, 2012 #

Note
(rest day)

Family Day

Saturday Mar 10, 2012 #

5 PM

Running (DRW-DT commute) 1:15:00 [3] 10.5 mi (7:09 / mi) +400ft 6:54 / mi
shoes: NB 790 Blue #1

Friday Mar 9, 2012 #

10 AM

Ski (Tele ski) 2:00:00 [3]

Couple of hours skiing with Benjamin. Nice and easy. Super warm. 52 at Sunrise Lodge. Bman and I had coats unzipped and sweating.
3 PM

Running hills (Horseridge) 1:48:00 [3] 13.7 mi (7:53 / mi) +1723ft 7:03 / mi
shoes: NB 790 Black #2

Horseridge TH - Standard route to Escarpment, then down and picked up new trail that starts the connect to Horse Butte, then down elevator to car. Temps in 60s and sunny. Gorgeous day.
10 PM

Strength (Home Circuit) 20:00 [3]

pushups-pullups-wall squats-core

Thursday Mar 8, 2012 #

12 PM

Running (S Bridge-River Trail Loop) 52:00 [3] 7.2 mi (7:13 / mi) +225ft 7:01 / mi
shoes: NB 790 Blue #1

Steady State loop with Teague. Warm...super nice sunny day. Getting spring fever. Time to do crunches for shirtless running...it's a comin'

Wednesday Mar 7, 2012 #

12 PM

Running hills (Awbrey Butte Loop) 55:00 [3] 7.2 mi (7:38 / mi) +900ft 6:50 / mi
shoes: NB 790 Blue #1

Standard loop with Footzone noon folks. Mellow pace.
9 PM

Strength (Home Circuit) 20:00 [3]

Pushups-pullups-wall squats-core

Tuesday Mar 6, 2012 #

12 PM

Running hills (Double Awbrey Butte) 58:00 [3] 7.6 mi (7:38 / mi) +1350ft 6:32 / mi
shoes: NB 790 Blue #1

Up eastside, out and back on Archie Briggs, off south side...typical spring day in Bend. low 30s...sunny 1 sec, cloudy and cold and snowing hard the next sec. I took my beanie on and off 5 times. Mixed snow conditions still, but no studs needed.

Monday Mar 5, 2012 #

12 PM

Running tempo (Awbrey Butte Loop) 54:00 [3] 7.7 mi (7:01 / mi) +900ft 6:19 / mi
shoes: NB 790 Blue #1

1 mile warm up, tempo to Archie Briggs climb, hard up 1 mile climb, hard to off south side, threw in a 5:40 split on down that included the little wasatch section. Legs feel good. Spot of left foot is almost completely gone. Must have been lacing system on Kinvaras...790s feel great...dang that's a good shoe...did some modifications, clipped off knobbiest on heel section to make the drop lower. SO improves the shoe. Dang, I wish they still made this show, such a good midsole/tread combo.

Sunday Mar 4, 2012 #

Note
(rest day)

Family day

Saturday Mar 3, 2012 #

10 PM

Running (DRW-OM Lollipop) 1:47:00 [3] 14.4 mi (7:26 / mi) +600ft 7:09 / mi
shoes: NB 790 Blue #1

Night run. Patchy conditions, studded shoes. 2/3 moon and clear. Nice night for run. Legs feel good.

Friday Mar 2, 2012 #

2 PM

Running (Smith Rock) 3:15:00 [3] 22.5 mi (8:40 / mi) +4047ft 7:24 / mi
shoes: NB 790 Black #2

From compound - Burma - S Saddle - Gray summit (south road)...foot of drifts at summit - Coles - Snow was chunky 3-4", bailed and ran fire rds around Gray and down rd 57 - up Coles - Down into Shewood and back river trail

Thursday Mar 1, 2012 #

12 PM

Running hills (Pilot Butte Double) 55:00 [3] 7.1 mi (7:45 / mi) +980ft 6:51 / mi
shoes: NB 790 Blue #1

New snow today, but sunny. DT over to Pilot Butte. Summit twice and back.

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