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Training Log Archive: broncobilly

In the 31 days ending Jul 31, 2012:

activity # timemileskm+ft
  Running26 32:48:00 243.8(8:04) 392.36(5:01) 19172
  Cycling15 11:20:00 165.0(4:07) 265.55(2:34) 4401
  Strength6 1:22:00
  Total47 45:30:00 408.8 657.9 23573

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Tuesday Jul 31, 2012 #

Note
(injured) (rest day)

SI Joint sore after yesterdays run. Day off and stretching. Started standing at my desk to relieve pain in joint from sitting. Crap. Hopefully can get on it after a couple of days rest and some bike days. Rolling crap out of it.
C • drat. double drat. take goo... 2

Monday Jul 30, 2012 #

7 AM

Cycling (29er MTB Commuter) 1:10:00 [3] 16.0 mi (4:22 / mi) +800ft 4:11 / mi

AM-PM commute
12 PM

Running (Awbrey Butte Loop) 47:00 [3] 6.0 mi (7:50 / mi) +900ft 6:52 / mi

Short Awbrey Butte loop. SI Joint hurt. Gotta get on stretching low back. Dangit. Too much sitting last 2 weeks with deadlines and not enough stretching, plus speed work too soon after 50 miler...should know better.

Sunday Jul 29, 2012 #

Note
(rest day)

Family day

Saturday Jul 28, 2012 #

10 PM

Cycling (Night MTB Roadie Ride) 1:42:00 [3] 21.7 mi (4:42 / mi) +1400ft 4:26 / mi

Night MTB ride on roads (paved, dirt, some townie singletrack). From house up Awbrey and back. Nice to spin.

Friday Jul 27, 2012 #

2 PM

Running long (Lohtse/Bighorn Loop) 3:13:00 [3] 21.5 mi (8:59 / mi) +2800ft 7:59 / mi

From Skyliners bridge pullout start with Wolfeman, up little lohtse, happy valley, we went to scout Metolius snow, made it to Bridge Creek trail at top, some patches of snow, but totally easy to find trail up top. Came down through Little Bighorn, drainage meadows were hard to route find. We had to wonder a little 2-3 times, but found it ok. cut over to S Fork and back Tumalo Creek Trail. I bonked the last couple of miles pretty hard, didn't carry enough gel. Oops. Good run though.

Thursday Jul 26, 2012 #

7 AM

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

AM commute
12 PM

Running hills (Awbrey Summit) 30:00 [3] 4.0 mi (7:30 / mi) +900ft 6:11 / mi
shoes: Kinvara 3 flames #3

Quick lunch climb up S side and back down, crunched for time. Hot today. Ran up and down pretty hard.

Wednesday Jul 25, 2012 #

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.2 mi (7:30 / mi) +225ft 7:17 / mi
shoes: Patagonia Evermore

Easy lunch loop with Zone crew. ran easy today. Hot. Legs heavy from hard work yesterday.

Tuesday Jul 24, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi

AM Commute
12 PM

Running (Awbrey Butte Loop) 57:00 [3] 7.4 mi (7:42 / mi) +900ft 6:54 / mi
shoes: Kinvara 3 blue #2

N River Trail, over Awbrey, steady state pace.
5 PM

Running intervals (Performance Group) 45:00 [3] 5.7 mi (7:54 / mi)
shoes: Inov8 190

warmup/cooldown + 7 x 800s @ 2:35-2:45 pace in Drake Park

Monday Jul 23, 2012 #

12 PM

Running hills (Double Awbrey-Green Gate) 1:17:00 [3] 10.0 mi (7:42 / mi) +1500ft 6:45 / mi
shoes: Kinvara 3 blue #2

Up S side, down N, out to green gate, back over. Nice, steady pace. Easy effort.

Sunday Jul 22, 2012 #

7 AM

Running race (Run + Camp Dwight 5K) 32:00 [3] 5.0 mi (6:24 / mi)
shoes: Kinvara 3 flames #3

Warm up and cooldown + 5K in 17:39
9 PM

Strength (Circuit + core) 15:00 [3]

pushups, pullups, dumbells, squats, core

Saturday Jul 21, 2012 #

8 AM

Running hills (Ogden Trail out and back) 1:35:00 [3] 12.0 mi (7:55 / mi) +1237ft 7:13 / mi
shoes: Kinvara 3 flames #3

Paulina run. Start at Peter Skene Ogden Th and up to 6 mile sign and turned around. Crunched for time.

Friday Jul 20, 2012 #

12 PM

Running (Awbrey Butte Loop) 59:00 [3] 7.5 mi (7:52 / mi) +900ft 7:04 / mi
shoes: Kinvara 3 flames #3

Standard loop
8 PM

Cycling (Road Bike) 1:20:00 [3] 25.2 mi (3:10 / mi)

End of China Hat and back at dusk. Hammered to get it in. Man, big appreciation for Tour riders and the speed they pull.

Thursday Jul 19, 2012 #

10 AM

Running (OM Loop) 45:00 [3] 6.0 mi (7:30 / mi) +300ft 7:10 / mi
shoes: Kinvara 3 blue #2

Easy loop
2 PM

Cycling (29er mtb) 55:00 [3] 4.4 mi (12:30 / mi) +200ft 11:59 / mi

Swampy loop with Bman for his 10th birthday. Creek crossings were fun.

Wednesday Jul 18, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi

AM commute
12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.3 mi (7:24 / mi) +225ft 7:11 / mi
shoes: Kinvara 3 flames #3

Noon run. Little pick up from upper bridge to Bill Healey bridge. Legs recovering pretty quickly.

Tuesday Jul 17, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi

AM commute
12 PM

Running (River Trail Candy Cane) 43:00 [3] 5.5 mi (7:49 / mi) +200ft 7:33 / mi
shoes: Kinvara 3 flames #3

Easy out and back at lunch.

Monday Jul 16, 2012 #

12 PM

Strength (Strength Circuit + Core) 20:00 [3]

Full body strength + core
C • yes you are. 1
1 PM

Running (Treadmill) 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Kinvara 3 blue #2

Easy flush in gym

Sunday Jul 15, 2012 #

Note

Travel day

Saturday Jul 14, 2012 #

Running race (SOB 50 Miler) 7:26:00 [3] 50.0 mi (8:55 / mi)
shoes: Kinvara 3 flames #3

Great new course, fun time in Ashland as usual. Made mistake of "testing" metasalt tabs instead of S Caps. Dumb. Felt crappy for 20 miles until I switched back and then felt good. If it ain't broke...
C • Great job! Way to keep it t... 4

Friday Jul 13, 2012 #

Note

Travel day

Thursday Jul 12, 2012 #

7 AM

Cycling (29er MTB Commuter) 25:00 [3] 8.0 mi (3:07 / mi)

AM commute, running behind, had to hammer it
12 PM

Running (OM Loop) 28:00 [3] 3.5 mi (8:00 / mi) +150ft 7:41 / mi
shoes: Kinvara 3 blue #2

Easy cruiser at lunch.

Wednesday Jul 11, 2012 #

7 AM

Cycling (29er MTB Commuter) 33:00 [3] 8.2 mi (4:01 / mi) +200ft 3:56 / mi

AM commute
12 PM

Running (Southern Bridge Loop) 52:00 [3] 7.2 mi (7:13 / mi) +225ft 7:01 / mi
shoes: Kinvara 3 blue #2

Noon run with crew. Good progressive paced run today. Joel V likes to finish strong. Was hot again. Legs feel little heavy today. Need to taper now for 50 miler Saturday. :)
9 PM

Strength (Home Circuit + Core) 6:00 [3]

Tuesday Jul 10, 2012 #

7 AM

Cycling (29er MTB Commuter) 1:15:00 [3] 17.5 mi (4:17 / mi) +600ft 4:09 / mi

AM-PM commute
12 PM

Running (OM loop) 37:00 [3] 5.1 mi (7:15 / mi) +200ft 7:00 / mi
shoes: Kinvara 3 blue #2

Easy Bill Healey bridge loop at lunch, deadlines, crunched for time. Hot again.
9 PM

Strength (home circuit + Core) 6:00 [3]

Monday Jul 9, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi

AM Commute
12 PM

Running hills (Awbrey Butte Loop) 50:00 [3] 6.2 mi (8:04 / mi) +900ft 7:05 / mi
shoes: Kinvara 3 blue #2

Short Awbrey Loop. Up S side, down E side. Hot today, mid 90s.
9 PM

Strength (Home Circuit + Core) 15:00 [3]

Sunday Jul 8, 2012 #

9 PM

Running (DRW-Buck Cyn) 56:00 [3] 7.3 mi (7:40 / mi) +300ft 7:23 / mi
shoes: Kinvara 3 flames #3

Night run to stop sign and back. Chased a coyote up Shoshone...40-80m in front of me. Legs feel pretty good.

Saturday Jul 7, 2012 #

Note

Family Day. Wanted to run, but spent 7 hours on my hot metal roof replacing screws and water proof maintenance all roped up like a circus freak.

Friday Jul 6, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi

AM Commute
12 PM

Running hills (Awbrey Butte Loop) 46:00 [3] 6.1 mi (7:32 / mi) +900ft 6:37 / mi
shoes: Kinvara 3 blue #2

Awbrey short loop (s route, down e route), crunched for time...hot today...phew.

Thursday Jul 5, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi

AM commute
12 PM

Running hills (Awbrey-Green Gate Loop) 1:15:00 [3] 9.7 mi (7:44 / mi) +950ft 7:05 / mi
shoes: Kinvara 3 blue #2

Lunch run. Steady State pace. Legs little tired today from bonky run yesterday...and stayed up too late last night. Gotta change that habit.

Wednesday Jul 4, 2012 #

4 PM

Running hills (Farewell-Mrazek-4601) 1:50:00 [3] 13.7 mi (8:02 / mi) +2500ft 6:51 / mi
shoes: Kinvara 3 flames #3

From Skyliner Lodge TH, up Tumalo Creek Trail, Farewell, Mrazek, down 4601. Took one bottle and ran out of water and kinda bonked last 2 miles. Was having challenge pulling 8:30s that last grinder gravel section at end. Didn't eat enough earlier in day, paid for it.

Tuesday Jul 3, 2012 #

7 AM

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

AM commute
12 PM

Running hills (Awbrey Butte Loop) 1:01:00 [3] 8.0 mi (7:37 / mi) +900ft 6:53 / mi
shoes: Kinvara 3 blue #2

standard awbrey butte loop with short extra out and back past Archie Briggs. Foot better today. Had to be ginger on the left hand turns. Much better today. Nice to have sun and warmth.

Monday Jul 2, 2012 #

12 PM

Running (Lower Awbrey Road Loop) 35:00 [3] 4.4 mi (7:57 / mi) +560ft 7:06 / mi
shoes: Saucony Kinvara 3 #1

Foot still little tender from yesterday. Took it easy.
1 PM

Strength (Circuit + core) 20:00 [3]

At DAC gym

Sunday Jul 1, 2012 #

10 AM

Running hills (S Fork - Swede Ridge Loop) 2:05:00 [3] 15.5 mi (8:04 / mi) +1500ft 7:23 / mi
shoes: Patagonia Evermore

Tacked on out and back up flagline from Swampy Shelter to check snow level. started to run into small patches about 1.3 miles up. Nice day, crap weather finally moving out.

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