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

Training Log Archive: broncobilly

In the 31 days ending Aug 31, 2012:

activity # timemileskm+ft
  Running24 35:33:00 238.9(8:56) 384.47(5:33) 36465
  Cycling9 9:54:00 124.0(4:47) 199.56(2:59) 5500
  Hike/Jog1 2:40:00 6.1(26:14) 9.82(16:18) 2850
  Strength4 1:00:00
  Total38 49:07:00 369.0 593.85 44816

«»
5:22
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Aug 31, 2012 #

2 PM

Running hills (Double Awbrey Butte) 1:00:00 [3] 7.8 mi (7:42 / mi) +1400ft 6:34 / mi
shoes: NB 790 Blue #1

Lunch run
10 PM

Strength (Pushups + Core) 15:00 [3]

Thursday Aug 30, 2012 #

Note
(rest day)

Travel day back to Bend
9 PM

Strength (Pushups + Core) 15:00 [3]

Wednesday Aug 29, 2012 #

7 AM

Hike/Jog (Mining Camp w/ Bman) 2:40:00 [3] 6.1 mi (26:14 / mi) +2850ft 18:11 / mi
shoes: NB 790 Blue #1

Took Bman up to old mining camp just below Sawtooth Peak. Hard and steep. We had good time. Hiked up and on/off running hiking down.
10 PM

Strength (Pushups + Core) 15:00 [3]

At cabin, pushups and 7 min abs w/ TH...5,4,3,2...

Tuesday Aug 28, 2012 #

6 AM

Running hills (Aneroid Lake out and back) 2:27:00 [3] 14.5 mi (10:08 / mi) +3100ft 8:26 / mi
shoes: NB 790 Blue #1

From Cabin dawn patrol up to Aneroid Lake and back. Gorgeous morning. Jumped up grouse and scared pants off me. Eagle Caps are steep and technical. Sweet terrain. Reminds me of Rockies.

Monday Aug 27, 2012 #

5 PM

Running hills (Wallowa Lake ridge) 1:32:00 [3] 6.7 mi (13:44 / mi) +3300ft 9:22 / mi
shoes: NB 790 Blue #1

Climb to knolls right below Chief Joseph peak from cabin. Burly and awesome here.

Sunday Aug 26, 2012 #

Note
(rest day)

Travel day to Joseph for vacation

Saturday Aug 25, 2012 #

8 PM

Running (DRW-Buck Cyn) 1:03:00 [3] 7.3 mi (8:38 / mi) +250ft 8:22 / mi
shoes: Brooks Pure Flow #3

Easy night run

Friday Aug 24, 2012 #

8 AM

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

AM Commute

Thursday Aug 23, 2012 #

12 PM

Running (OM loop) 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Brooks Pure Flow #3

Easy lunch loop, super busy today...did what I could.

Wednesday Aug 22, 2012 #

7 AM

Cycling (29er MTB Commuter) 40:00 [3] 10.5 mi (3:49 / mi)

AM and quick lunch commute
12 PM

Running (Southern Bridge Loop) 55:00 [3] 7.2 mi (7:38 / mi) +225ft 7:25 / mi
shoes: Brooks Pure Flow #3

Easy Noon run with Zone folks.
6 PM

Running (FootZone Cops & Robbers) 45:00 [3] 4.1 mi (10:59 / mi)
shoes: Brooks Pure Flow #3

Easy 3 miles with kids playing cops and robbers around town. We got busted by undercover bike cop (Rob) in Drake and I gave up my jewels (mardi gras beads), he let kids keep theirs. We made all four loot stops successfully. Was worried Annie wouldn't keep up but she's a little stud-dog. She ran 3 miles in 32 minutes in Merrell trail gloves. I think she's gonna be my runner. Darn tough. Proud of her. Bman was really encouraging to her sister. When she was getting tired at end, he incorporated 20 sec hike breaks to keep her moving. Fun. I had to tempo it back to loot stop 2 to replace my jewels from getting busted. extra mile tempo.

Tuesday Aug 21, 2012 #

Note
(rest day)

Back to the grind.

Monday Aug 20, 2012 #

9 AM

Running (Beaver Creek Trail) 21:00 [3] 2.0 mi (10:30 / mi) +400ft 8:50 / mi
shoes: Kinvara 3 flames #3

Easy shake out with Bandit before breakfast. Legs tired but good.

Sunday Aug 19, 2012 #

8 AM

Running race (TransRockies - Stage 6) 3:33:00 [3] 24.0 mi (8:53 / mi) +4900ft 7:26 / mi

Taped heel up to protect fresh pink spot after I cut skin off yesterday. Was really worried first couple of miles. Demo'd LaSportiva vertical Ks. After first trail climb and first down, I realized I would be able to jam if I stayed on my forefoot, so Bandit and I rolled hard. Didn't want Zack and Steph to catch us and ended up dropping them and catching Sportiva dudes on gnarly descent into Avon. We gapped them and dug hard on the road through town and they got close by checkpoint 3, but we dropped them on the 1800 foot climb on Beaver Creek last 5 miles. I pushed first half of the climb and Bandit the 2nd half, we hammered down into BC village and finished with stage win finally. Good day and great ending to hard,hard week of hammering EVERY day. Took 2nd in 80+ division. Good week and couldn't have had a better partner. Rod and I are about as close as you can get in running ability and strength. Fun week. Lots of laughs. Feeling really strong right now. Just need to heal up the heel before Wasatch.

Saturday Aug 18, 2012 #

8 AM

Running race (TransRockies - Stage 5) 3:28:00 [3] 23.6 mi (8:49 / mi) +4100ft 7:34 / mi
shoes: Saucony Kinvara 3 #4

Red Cliff to Vail. Long 11 mile climb out of the start, then 6 mile rolling at 11k+ on Vail Mountain. Awesome views. Rough day for me with full heel blister. 2nd skin kept it manageable but was good practice in staying focused. Had to forefoot strike the entire 8 mile downhill into Vail Village. Bandit hammered with Steph and Zack on our tails only couple min back. Hammered sub 6 pace on fireroad sections at end. Heel blister had ripped completely by end when I took off shoes. Size of a golf ball spot peeled off. Had to cut skin off. Tough day.

Friday Aug 17, 2012 #

8 AM

Running race (TransRockies - Stage 4) 2:03:00 [3] 14.1 mi (8:43 / mi) +2900ft 7:18 / mi
shoes: Saucony Kinvara 3 #4

Camp Hale to Red Cliff. Steep climb and hot pace today. Bandit and I were feeling better today on climbing. Acclimating. Caught Solomon dudes on climb, lost them on the 11,600 ridge, then caught on the descent. Blister on left heel pad back on descent.

Thursday Aug 16, 2012 #

8 AM

Running race (TransRockies - Stage 3) 3:22:00 [3] 24.3 mi (8:19 / mi) +2700ft 7:31 / mi
shoes: Saucony Kinvara 3 #4

Leadville to Camp Hale. Long stage but awesome scenery. In the woods a lot today. Lots of rocky jeep roads first half, then sweet singletrack on Colorado Trail. Final 2 miles on flat gravel road kinda sucked mentally but Bandit and I pushed pretty good pace. Sportiva dudes put 6 more min on us. Dudes are strong. Heel was ok.

Wednesday Aug 15, 2012 #

8 AM

Running race (TransRockies - Stage 2) 2:11:00 [3] 13.3 mi (9:51 / mi) +3250ft 8:00 / mi
shoes: Kinvara 3 flames #3

Vicksburg to Twin Lakes via Hope Pass. Hard and fast stage. Ran hard off Hope and caught LaSportiva, but they caught us back after the descent on the rolling 5 miles back to the dam. 1 min difference. Still feeling altitude a bit. Got quarter size blister on my left heel on steep down off Hope. Should have pre-taped. Kinvara out for Wasatch.

Tuesday Aug 14, 2012 #

Running warm up/down (TransRockies Warmups) 2:00:00 [3] 12.0 mi (10:00 / mi) +200ft 9:51 / mi

Pre-race morning warm ups at TransRockies (2 miles each day)
9 AM

Running race (TransRockies - Stage 1) 3:22:00 [3] 20.8 mi (9:43 / mi) +2200ft 8:50 / mi
shoes: Kinvara 3 flames #3

Hard and hot. Bandit and I both feeling altitude, especially on rollers. 2nd place to LaSportiva Masters (Bernie Boechtter and Andy Ames)

Monday Aug 13, 2012 #

Running hills (Buena Vista Trails) 24:00 [3] 3.0 mi (8:00 / mi) +200ft 7:31 / mi
shoes: Kinvara 3 flames #3

Easy midday loop with Bandit to shake out legs before TransRockies start tomorrow. Feeling altitude a little. Phew.

Sunday Aug 12, 2012 #

Running hills (Buena Vista Trails) 40:00 [3] 5.0 mi (8:00 / mi) +600ft 7:11 / mi
shoes: Kinvara 3 flames #3

Evening run from Super 8, through town and up the ridge to the N with Bandit. Good shake out after long day of travel.

Friday Aug 10, 2012 #

7 AM

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

AM Commute
1 PM

Running (Shevline Long Loop) 1:04:00 [3] 8.5 mi (7:32 / mi) +815ft 6:54 / mi
shoes: Saucony Kinvara 3 #4

Steady State with biendip. Good to get out and stategize about TransRockies. Legs feel good.

Thursday Aug 9, 2012 #

7 AM

Cycling (29er MTB Commuter) 38:00 [3] 9.5 mi (4:00 / mi) +300ft 3:53 / mi

AM commute
10 AM

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

12 PM

Running hills (Treadmill Hill Climb) 45:00 [3] 5.4 mi (8:20 / mi) +1500ft 6:36 / mi
shoes: Kinvara 3 flames #3

Hill Climb intervals: 10% grade - 4x2min @8:27 pace w/ 1 min recovery hike/run transitions at 12:00 pace, then flat tempo intervals - 4x2min flat @ 6min pace w/ 1 min @7min pace recovery in between, then cooldown.

Wednesday Aug 8, 2012 #

12 PM

Running (Southern Bridge Loop) 55:00 [3] 7.2 mi (7:38 / mi) +225ft 7:25 / mi
shoes: Saucony Kinvara 3 #4

Steady State loop with crew at noon run. Hot again today.

Tuesday Aug 7, 2012 #

7 AM

Cycling (29er MTB Commuter) 1:00:00 [3] 13.0 mi (4:37 / mi) +500ft 4:27 / mi

AM commute + Midday commute to meeting
12 PM

Running hills (Awbrey Butte Loop) 42:00 [3] 5.3 mi (7:55 / mi) +900ft 6:50 / mi
shoes: Saucony Kinvara 3 #4

Steady state up south side, down east. Hot again. Crunched for time with meetings. Hip is feeling good.

Monday Aug 6, 2012 #

12 PM

Running hills (Awbrey Butte Loop) 55:00 [3] 7.5 mi (7:20 / mi) +900ft 6:35 / mi
shoes: Saucony Kinvara 3 #4

Lunch run with Max. Hot out. Hip was fine. Felt little stale.

Sunday Aug 5, 2012 #

7 AM

Running hills (Tumalo Falls Area) 1:15:00 [3] 9.0 mi (8:20 / mi) +2400ft 6:39 / mi
shoes: Kinvara 3 flames #3

Started at 4601 intersection with Haulin Aspen course. Up Little Lohtse, Mrazek, down 4601, handed biendip bottle (he was racing HA), ran 1 mile up with him, then back to car. Hip feels good.
2 PM

Cycling (Singlespeed Cruiser) 55:00 [3] 10.0 mi (5:30 / mi) +200ft 5:24 / mi

Ride into town with Bman and Abey baby in CoPilot. Easy, easy spinning.

Saturday Aug 4, 2012 #

9 PM

Running (DRW 5K figure 8) 26:00 [3] 3.3 mi (7:53 / mi)
shoes: Brooks Pure Flow #3

Easy night run to test hip. Felt fine.

Friday Aug 3, 2012 #

7 AM

Cycling (29er mtb) 3:56:00 [3] 41.0 mi (5:45 / mi) +3100ft 5:22 / mi

Birthday ride. AM commute + 33 mile MTB ride, out Mrazek, down farewell back skyliner (after some craziness with tubes and flat). Long story. Epic.

Thursday Aug 2, 2012 #

7 AM

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

AM Commute

Wednesday Aug 1, 2012 #

7 AM

Cycling (29er MTB Commuter) 1:15:00 [3] 16.0 mi (4:41 / mi) +800ft 4:29 / mi

AM-PM bike commute

« Earlier | Later »