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Training Log Archive: broncobilly

In the 31 days ending Oct 31, 2012:

activity # timemileskm+ft
  Running25 22:54:57 184.05(7:28) 296.2(4:39) 8204
  Cycling19 15:41:00 183.1(5:08) 294.67(3:12) 3600
  Strength6 2:35:00
  Total47 41:10:57 367.15 590.87 11804

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Wednesday Oct 31, 2012 #

12 PM

Running (Southern Bridge Loop) 55:00 [3] 7.2 mi (7:38 / mi) +225ft 7:25 / mi
shoes: Patagonia Everlong 1

Footzone noon. Cruiser pace.

Tuesday Oct 30, 2012 #

6 AM

Running (DRW-DT commute) 1:11:00 [3] 8.6 mi (8:15 / mi) +200ft 8:05 / mi
shoes: Patagonia Everlong 1

Headlamp easy early run in. Legs HEAVY from yesterdays jam packed workouts. Just cruised in the dark. Warm morning.
7 AM

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

Monday Oct 29, 2012 #

7 AM

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

AM commute
1 PM

Strength (Strength Circuit + Core) 25:00 [3]

Full body + core workout at gym

Running hills (Treadmill Hills) 21:00 [3] 3.1 mi (6:46 / mi)
shoes: Patagonia Everlong 1

5 min warmup, then 6 x [1 min @ 6:27, 1 min @ 6:53 hill] starting at 5% grade, each interval adding 1% grade to end last one at 10%, then 2 min @ 5:27 pace.
5 PM

Running tempo (DT-DRW commute) 59:57 [3] 9.1 mi (6:35 / mi) +600ft 6:12 / mi
shoes: Patagonia Everlong 1

Run commute home. Tried to stay in 6s all the way. Only one split above at 7:04 on trail climb off River Trail and up pipeline rd. PR for run commute homeward.

Sunday Oct 28, 2012 #

Note
(rest day)

Saturday Oct 27, 2012 #

Note
(rest day)

Friday Oct 26, 2012 #

10 PM

Running long (Buck Cyn-Tethrow Loop) 2:09:00 [3] 17.3 mi (7:27 / mi) +842ft 7:08 / mi
shoes: Kinvara 3 blue #2

Night run from house. Nice night, almost full moon and clear.

Thursday Oct 25, 2012 #

7 AM

Cycling (29er MTB Commuter) 1:10:00 [3] 16.3 mi (4:18 / mi)

AM-PM commute
12 PM

Running intervals (Drake Park Speedwork) 41:00 [3] 5.5 mi (7:27 / mi)
shoes: Patagonia Everlong 1

6x800m with 1:30 jog in between: 2:59, 2:58, 2:52, 2:55, 2:48, 2:59

Wednesday Oct 24, 2012 #

7 AM

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

12 PM

Running (Southern Bridge Loop) 55:00 [3] 7.2 mi (7:38 / mi) +225ft 7:25 / mi
shoes: Patagonia Everlong 1

Easy loop with Max. Legs feel better today.

Tuesday Oct 23, 2012 #

7 AM

Running (DRW-DT commute) 1:10:00 [3] 8.6 mi (8:08 / mi) +200ft 7:58 / mi
shoes: Patagonia Everlong 1

Early morning commute in. Legs still feel heavy.
12 PM

Strength (Strength Circuit + Core) 30:00 [3]

Full body circuit + core
5 PM

Cycling (29er MTB Commuter) 40:00 [3] 8.0 mi (5:00 / mi) +600ft 4:40 / mi

PM commute

Monday Oct 22, 2012 #

7 AM

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

AM commute in first snow of year. slushy and crappy. Sucked
5 PM

Running (DRW-DT commute) 1:15:00 [3] 9.4 mi (7:59 / mi) +600ft 7:31 / mi
shoes: Patagonia Everlong 1

Easy run home, legs sore from Down & Dirty Half yesterday

Sunday Oct 21, 2012 #

7 AM

Cycling (29er MTB Commuter) 52:00 [3] 11.0 mi (4:44 / mi)

AM ride to start of SD's Down and Dirty Half Marathon
9 AM

Running race (SD's Down & Dirty Half) 1:27:00 [3] 13.1 mi (6:38 / mi) +1100ft 6:09 / mi
shoes: Patagonia Everlong 1

Brisk morning. Rode bike to start, got there 20 minutes before start, changed and ran. Fun course. Got 7th overall, 1st masters. Good tempo work.

Saturday Oct 20, 2012 #

Note
(rest day)

Family day

Friday Oct 19, 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) 41:00 [3] 5.3 mi (7:44 / mi) +800ft 6:46 / mi
shoes: Patagonia Everlong 1

Awbrey short loop easy.

Thursday Oct 18, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi
shoes: Patagonia Everlong 1

AM commute
12 PM

Running intervals (Drake Park Speedwork) 1:01:00 [3] 7.2 mi (8:28 / mi)
shoes: Patagonia Everlong 1

6 x 800m (splits = 2:45, 2:45, 2:50, 2:55, 2:50, 2:38) w/ 2:30 jog in between each. Then, finished with 1 mile time trial in 5:45) Felt smoother this week over last week.

Wednesday Oct 17, 2012 #

12 PM

Running (Southern Bridge Loop) 55:00 [3] 7.4 mi (7:26 / mi) +225ft 7:13 / mi
shoes: Patagonia Everlong 1

Easy lunch cruiser. Legs heavy after tempo yesterday. Plus, burning candle at both ends with work deadlines.

Tuesday Oct 16, 2012 #

8 AM

Running (AM Run Commute) 1:01:00 [3] 8.6 mi (7:06 / mi) +200ft 6:56 / mi
shoes: Patagonia Everlong 1

DRW-Buck Cyn-River Trail-OM to work. Slept in, so after 3 miles, ran 5 miles at tempo pace.

Monday Oct 15, 2012 #

7 AM

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

12 PM

Strength (Strength Circuit + Core) 30:00 [3]

Full body circuit, plus core
5 PM

Running (Home Commute) 1:10:00 [3] 9.3 mi (7:32 / mi) +600ft 7:06 / mi
shoes: Patagonia Everlong 1

Raining hard. Run commute from Downtown home via OM, River Trail, Buck Cyn. Legs little heavy from leg workout at lunch.

Sunday Oct 14, 2012 #

5 PM

Running intervals (Browning Trails) 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Patagonia Everlong 1

Home trail fartlek workout

Saturday Oct 13, 2012 #

11 PM

Running (River Trail - Tethrow) 1:19:00 [3] 10.0 mi (7:54 / mi) +736ft 7:23 / mi
shoes: Patagonia Everlong 1

bike run bike workout. Pipeline, River Tr, Entrada River loop, Tethrow cliffband. Fartlek workout.

Cycling (29er MTB Commuter) 36:00 [3] 9.2 mi (3:55 / mi) +300ft 3:48 / mi

bike run bike workout. From house to River Rim TH and back

Friday Oct 12, 2012 #

Note
(rest day)

Working on house.

Thursday Oct 11, 2012 #

12 PM

Running intervals (Drake Park Speed Session) 35:00 [3] 5.0 mi (7:00 / mi)
shoes: Patagonia Everlong 1

warm up/cooldown + 6 x 800m progressives (6:30 down to 5:20 pace by end of interval) w/ 1 min jog in between.

Strength (Strength Circuit + Core) 25:00 [3]

Full body circuit + core at gym

Wednesday Oct 10, 2012 #

7 AM

Cycling (29er MTB Commuter) 37:00 [3] 9.5 mi (3:54 / mi)

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.3 mi (7:24 / mi) +225ft 7:11 / mi
shoes: Patagonia Everlong 1

With Zone crew

Tuesday Oct 9, 2012 #

7 AM

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

12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.5 mi (7:04 / mi) +225ft 6:52 / mi
shoes: Patagonia Everlong 1

Tempo pace. Foot felt lots better today. Felt almost normal. Nice to run standard lunch loop again.

Monday Oct 8, 2012 #

7 AM

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

12 PM

Running (OM Loop) 40:00 [3] 5.5 mi (7:16 / mi) +150ft 7:05 / mi
shoes: Patagonia Everlong 1

arch feeling better. no pain.

Sunday Oct 7, 2012 #

10 AM

Cycling (Velo Camping Trip) 3:30:00 [3] 18.1 mi (11:36 / mi) +886ft 11:05 / mi

2nd day of camping trip with Benjamin. Broke camp and rode 370 to Mrazek trail and took all the way back to Shevlin Park. Awesome day.

Saturday Oct 6, 2012 #

5 PM

Cycling (Velo Camping Trip) 1:35:00 [3] 6.4 mi (14:51 / mi) +1414ft 12:17 / mi

MTB camping trip with Benjamin. Started at Todd Lake and up Rd 370 and down to camping spot by creek above Happy Valley.

Friday Oct 5, 2012 #

10 AM

Cycling (29er MTB Commuter) 1:11:00 [3] 16.6 mi (4:17 / mi)

bike run bike workout...12.3 bike, run at shevlin, bike back downtown.
12 PM

Running (Shevlin Short Loop) 35:00 [3] 4.6 mi (7:37 / mi) +350ft 7:06 / mi
shoes: Patagonia Everlong 1

bike run bike workout

Thursday Oct 4, 2012 #

12 PM

Strength (Strength Circuit + Core) 25:00 [3]

circuit workout at gym. Slammed, no running today.

Wednesday Oct 3, 2012 #

7 AM

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

12 PM

Running (OM Loop) 42:00 [3] 5.5 mi (7:38 / mi)
shoes: Patagonia Everlong 1

OM Loop with Footzone crew. Cut it short. Being conservative on foot. Getting better, but slowly.

Tuesday Oct 2, 2012 #

11 AM

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

Upper, lower dumbbell, machines and core work at gym
12 PM

Running hills (Awbrey Butte Loop) 30:00 [3] 4.75 mi (6:19 / mi) +700ft 5:33 / mi
shoes: Patagonia Everlong 1

Cruiser up South side and down East side. PF is WAY better. Still tight arch on climbing and certain foot strike angles, but healing.

Monday Oct 1, 2012 #

7 AM

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

12 PM

Running (OM Loop) 35:00 [3] 4.5 mi (7:47 / mi)
shoes: Patagonia Everlong 1

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