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Training Log Archive: broncobilly

In the 31 days ending May 31, 2012:

activity # timemileskm+ft
  Running33 45:59:13 336.7(8:12) 541.86(5:06) 42975
  Cycling15 11:05:00 131.9 212.27 3000
  Strength1 30:00
  Hike/Jog1 15:00 1.5(10:00) 2.41(6:13)
  Total50 57:49:13 470.1 756.55 45976

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Thursday May 31, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi)

AM commute

Wednesday May 30, 2012 #

Cycling (29er MTB Commuter) 1:20:00 [3] 18.0 mi (4:27 / mi) +800ft 4:16 / mi

AM-PM Commute
7 AM

Strength (Sauna Session) 30:00 [3]

Pushups/corework/jumping jacks every few minutes in Sauna.
12 PM

Running (Southern Bridge Loop) 51:00 [3] 7.2 mi (7:05 / mi) +225ft 6:53 / mi
shoes: Saucony Kinvara 3 #1

FootZone noon run. Progressive run...in 6s last few miles with Joel V in town.

Tuesday May 29, 2012 #

7 AM

Cycling (29er MTB Commuter) 35:00 [3] +200ft

AM commute
12 PM

Running hills (Double Awbrey Butte) 1:00:00 [3] 8.0 mi (7:30 / mi) +1350ft 6:28 / mi
shoes: Saucony Kinvara 3 #1

Up South, out and back Archie Briggs trail, off south side. Nice sunny day.

Monday May 28, 2012 #

9 PM

Running (DRW-River Trail Loop) 1:30:00 [3] 12.4 mi (7:15 / mi) +600ft 6:56 / mi
shoes: Kinvara 3 blue #2

Night run from house. Steady State pace...dialing in lights.

Sunday May 27, 2012 #

3 PM

Running (Marvins-Bens Loop) 1:45:00 [3] 12.0 mi (8:45 / mi) +869ft 8:11 / mi
shoes: Kinvara 3 blue #2

Fun fartlek workout with Benjamin on his mtn bike. Marvins-COD-ELV-KGB-Bens. He'd never seen elvin shrine, we left a Minnie Folk figure. Several breaks to snack. He endo'd once (slow and no carnage, thankfully). Good time. I ran anywhere from 11 min miles at times to 5:20s trying to reel him in.

Saturday May 26, 2012 #

Note
(rest day)

Didn't feel like I needed one, but took it anyway to officially kick off the taper.

Friday May 25, 2012 #

12 PM

Running long (Smith Rock) 3:30:00 [3] 21.4 mi (9:49 / mi) +5488ft 7:54 / mi
shoes: Saucony Kinvara 3 #1

Standard loop with Eagle's roost out and back thrown in and Misery loop clockwise. Ran from troughs to footbridge with Padre. Good to hang. Mellow pace. Finished off with 102mi for last 7 days. Time to taper. Legs felt great during and afterward. Legs feel good and ready.

Thursday May 24, 2012 #

7 AM

Cycling (29er MTB Commuter) 15:00 [3] 4.0 mi (3:45 / mi)

AM commute after dropping car off with mechanic.
4 PM

Running (River Trail) 1:15:00 [3] 10.2 mi (7:21 / mi) +488ft 7:02 / mi
shoes: Saucony Kinvara 3 #1

Out and back from Meadow Camp with Patagonia crew. Walker and I went to end of meadow above Dillon and hit some tempo on way back. Tested sp13 shorts...good. Legs felt really poppy. Good sign.

Wednesday May 23, 2012 #

7 AM

Cycling (29er MTB Commuter) 15:00 [3] 4.5 mi (3:20 / mi)

Drop car off for detail...commute in
4 PM

Running (Bens-Phils Loop) 1:07:00 [3] 6.6 mi (10:09 / mi) +475ft 9:30 / mi
shoes: Brooks Pure Flow #3

Easy loop with Surf Monkey. Good to catch up with G.

Tuesday May 22, 2012 #

7 AM

Cycling (29er MTB Commuter) 1:20:00 [3] 17.2 mi (4:39 / mi) +800ft 4:27 / mi

AM-PM commute. Huge headwind on ride home in evening, got little bonky on Buck Cyn Rd. Felt it a bit.
12 PM

Running hills (Double Awbrey Butte) 1:17:00 [3] 10.1 mi (7:37 / mi) +1450ft 6:43 / mi
shoes: Saucony Kinvara 3 #1

Double Awbrey out and back at lunch. Steady state. Legs feeling pretty good. Still little tired from Saturday, but barely. Good sign.
8 PM

Running (DRW-Buck Cyn) 57:00 [3] 7.2 mi (7:55 / mi) +200ft 7:43 / mi
shoes: Brooks Pure Flow #3

Easy cruiser in the hood to work on headlamp set up. Good solid day of volume in 4 workouts. Stride feeling smooth.

Monday May 21, 2012 #

12 PM

Running (S Bridge-Green Gate Loop) 1:17:00 [3] 10.2 mi (7:33 / mi) +500ft 7:13 / mi
shoes: Saucony Kinvara 3 #1

Easy lunch run. Legs felt heavy first half, but shook out fine by end. Stomach a little squirrelly today.

Sunday May 20, 2012 #

3 PM

Running (DRW-jog stroller) 30:00 [3] 3.2 mi (9:22 / mi) +100ft 9:06 / mi
shoes: Brooks Pure Flow #3

Easy shake out run pushing Abe in stroller.

Saturday May 19, 2012 #

6 AM

Running warm up/down (Warmup/Cooldown) 18:00 [3] 2.0 mi (9:00 / mi)
shoes: Saucony Kinvara 3 #1

Easy warmup, then post race hiked up to bench and ran last 1.5 mi in with biendip.
7 AM

Running race (Silver State 50K) 4:16:00 [3] 31.5 mi (8:08 / mi) +5583ft 6:58 / mi
shoes: Saucony Kinvara 3 #1

Weak field. One guy went out hard and led first climb, caught him about mile off top of Peavine and dropped him and ran comfortable (training pace) in for the win by 20 minutes. Good tester for SD. Feel good.

Friday May 18, 2012 #

Note
(rest day)

Travel Day

Thursday May 17, 2012 #

12 PM

Running hills (Short Awbrey Loop) 40:00 [3] 5.3 mi (7:33 / mi) +700ft 6:42 / mi
shoes: Saucony Kinvara 3 #1

Easy climb up Awbrey from east, down south. Cooler weather today.

Wednesday May 16, 2012 #

7 AM

Cycling (29er MTB Commuter) 50:00 [3] 10.5 mi (4:46 / mi)

12 PM

Running (Southern Bridge Loop) 52:00 [3] 7.3 mi (7:07 / mi) +225ft 6:55 / mi
shoes: Brooks Pure Flow #3

Steady State loop with Footzone Wed group. Nice to go rolling trails today and shorter. Mini 3 day taper starts today for Silver State. Interested to see what an easy couple of days does to legs. Hope to get a little pep in them by Saturday. Not super heavy, but have felt the subtle fatigue of high volume the past 2 weeks.

Tuesday May 15, 2012 #

7 AM

Cycling (29er MTB Commuter) 35:00 [3] 8.0 mi (4:22 / mi)

12 PM

Running hills (Awbrey Double Lollipop) 1:21:00 [3] 10.6 mi (7:38 / mi) +1400ft 6:48 / mi
shoes: Brooks Pure Flow #3

Up south route, down east route, around on River Trail to Archie Briggs climb and back off south side. First time I've done that variation, kinda cool. Hot today...in 80s and sunny. Legs little heavy from all volume but not bad. Gonna take next 3 days easy and shorter runs...mini taper for Silver State 50k.

Monday May 14, 2012 #

7 AM

Cycling (29er MTB Commuter) 40:00 [3] 8.6 mi (4:39 / mi)

AM commute
12 PM

Running hills (Awbrey Double-Green Gate) 1:24:00 [3] 10.5 mi (8:00 / mi) +1553ft 7:01 / mi
shoes: Brooks Pure Flow Black

Hot today. Nice steady easy pace today. Not good sleep last night with deadlines, so didn't push it, just covered distance and lost myself in thought, nice to run like that sometimes.

Sunday May 13, 2012 #

9 AM

Running (Mom's Day Dash 5k) 33:27 [3] 3.1 mi (10:47 / mi)
shoes: Brooks Pure Flow #3

Ran 5k with Benjamin (his 3rd). Proud of him. I took him on 8.6 mile mtn bike ride yesterday and he didn't hydrate very well yesterday evening and this morning before the race. He had a little headache going into the run. And the climb at 1-1.5 hit him pretty hard with the heat just starting to hit and he wore too warm of a shirt. Combo had him a little overwhelmed, but we took deep breath, took couple short walk breaks. He did good job collecting himself and then by the time we hit the downhill to Bill Healey he was starting to rally, He pushed short intervals on his pace through the park and the last mile and PR'd by 1:35. Proud of him more today than if he'd run a consistent race. Hard to feel bad, work through it and know it'll get better. Good racing lesson.

Saturday May 12, 2012 #

11 AM

Cycling (29er MTB Commuter) 1:15:00 [3] 8.6 mi (8:43 / mi)

Easy spin into town from house with Bman. Nice little flusher.
4 PM

Running (DRW-Green Mtn Loop) 2:15:00 [3] 16.6 mi (8:08 / mi) +1330ft 7:34 / mi
shoes: Brooks Pure Flow #3

Double Green Mtn from house. Legs pretty heavy first 5 miles but shook out okay. Good back to back last 24 hrs. 102 miles for week. Giddyup.

Friday May 11, 2012 #

1 PM

Running long (Smith Rock) 3:45:00 [3] 24.0 mi (9:23 / mi) +5680ft 7:40 / mi
shoes: Brooks Pure Flow #3

Troughs-Gray-Cougar-Burma-Misery-Burma-back around Gray. Nice day. Legs feel pretty darn good.

Thursday May 10, 2012 #

Cycling (29er MTB Commuter) 45:00 [3] 8.6 mi (5:14 / mi) +600ft 4:55 / mi

Evening commute
7 AM

Cycling (29er MTB Commuter) 40:00 [3] 8.6 mi (4:39 / mi) +200ft 4:33 / mi

AM commute
12 PM

Running hills (Awbrey Double-Green Gate) 1:13:00 [3] 10.0 mi (7:18 / mi) +1400ft 6:27 / mi
shoes: Brooks Pure Flow Black

Out and back to green gate over butte. Mellow pace til river trail, then strong steady state keeping under 7s rest of way...hard up archie briggs trail (8:31 split) and sub 7s back, last 2 miles in low 6s. Legs felt heavy first climb, but shook out nicely. Feeling like I'm adapting to volume...100 miler legs are coming around. Big day tomorrow in heat at smith with biendip. giddyup.
7 PM

Running (DRW-jog stroller) 14:00 [3] 1.4 mi (10:00 / mi)
shoes: Brooks Pure Flow #3

Easy cruiser with kids pushing Abe in stroller

Wednesday May 9, 2012 #

7 AM

Cycling (29er MTB Commuter) 40:00 [3] 8.6 mi (4:39 / mi)

AM commute
12 PM

Running (S Bridge-Green Gate Loop) 1:10:00 [3] 9.5 mi (7:22 / mi) +500ft 7:01 / mi
shoes: Brooks Pure Flow Black

Zone noon run. Joel and I went to green gate. Legs felt heavy today. Easy pace.
5 PM

Running (Little Foot Run Club) 12:00 [3] 1.0 mi (12:00 / mi)

1 mile loop with older kids in group.

Tuesday May 8, 2012 #

1 PM

Running hills (Radio Towers-Mrazek) 1:37:00 [3] 12.5 mi (7:46 / mi) +1600ft 6:55 / mi
shoes: Brooks Pure Flow Black

Good run with Biendip. Hot today, upper 70s. Felt good to be in sun though. Hard steady first climb, sub 40 to towers, then mellow pace rest of time down Mrazek, green shed and back fire road to Skyliners TH. I like that loop.
6 PM

Running (DRW-jog stroller) 23:00 [3] 2.5 mi (9:12 / mi)
shoes: Patagonia Forerunner 2

Easy roadie run w/ kids on bikes and Abe in stroller

Monday May 7, 2012 #

7 AM

Cycling (29er MTB Commuter) 40:00 [3] 8.7 mi (4:36 / mi) +200ft 4:30 / mi

AM commute
12 PM

Running hills (Awbrey-Green Gate Loop +) 1:17:00 [3] 10.7 mi (7:12 / mi) +1000ft 6:37 / mi
shoes: Brooks Pure Flow Green

Awesome weather. Feel kinda tired today. Took volume up a notch last week, probably that.

Sunday May 6, 2012 #

7 AM

Running (DRW- Green Mtn Loop) 1:55:00 [3] 14.0 mi (8:13 / mi) +1300ft 7:33 / mi
shoes: Brooks Pure Flow Black

Morning run from house. Cold at start but warmed up. Legs felt little heavy first 30 min but shook out fine. Ran Double up Green Mtn and sub 7s last 5k.
1 PM

Hike/Jog (Track with kids) 15:00 [3] 1.5 mi (10:00 / mi)
shoes: NB Minimus 2

Went to track with family to play. Did 100 meter dash races (staggered by age), long jump and ended with 400 hard with kids staggered at 200. Caught Annie, but couldn't reel Benjamin in he beat me by 50-60 meters. I've got to move him back more...maybe 250 meters from finish next time to make it close. Fun stuff. Gorgeous, bluebird day. This week looks awesome for weather...lunch shirtless runs. Ah yeah, May in Bend.

Saturday May 5, 2012 #

9 AM

Running (Salmon Run 5k w/ Bman) 34:46 [3] 3.2 mi (10:52 / mi)
shoes: Brooks Pure Flow Black

Salmon Run 5k. Benjamin's 2nd 5k. Took 4 min off. Goal was no walk breaks. He took few walk steps to adjust his shirt sleeves. I told him he had to do it on the move. He did great. Got a side stitch last 1/2 mile. I gotta work with him on his breathing. Still needs fine tuning.

Friday May 4, 2012 #

8 AM

Running long (Smith Rock) 3:32:00 [3] 24.0 mi (8:50 / mi) +5675ft 7:13 / mi
shoes: Brooks Pure Flow Black

Standard Hard route with Biendip. We pulled good pace, 44 min to Gray out of the blocks and really good pace up Burma. I tacked on back around Gray clockwise. Good run. Feeling strong.

Thursday May 3, 2012 #

12 PM

Running (Awbrey x2 - Green Gate) 1:09:00 [3] 10.0 mi (6:54 / mi) +1464ft 6:04 / mi
shoes: Brooks Pure Flow Green

Up South, down Archie Briggs, Green Gate, up AB, down South route out and back. Tempo'd all sections but climbs, nice and steady on climbs. All splits after 2 miles were sub 7. Good workout.

Wednesday May 2, 2012 #

7 AM

Cycling (29er MTB Commuter) 45:00 [3] 10.0 mi (4:30 / mi) +200ft 4:25 / mi

12 PM

Running (S Bridge-Green Gate Loop) 1:10:00 [3] 9.5 mi (7:22 / mi) +420ft 7:04 / mi
shoes: Brooks Pure Flow Green

Footzone nooner with Ian, Joel and Brian. Steady State pace. Took digger on gravel road, kicked only chicken head on whole freakin road.

Tuesday May 1, 2012 #

12 PM

Running hills (Awbrey Butte Double) 1:09:00 [3] 9.0 mi (7:40 / mi) +1400ft 6:41 / mi
shoes: Brooks Pure Flow Green

Up little wasatch, archie briggs, river trail and back up and over.

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