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

Training Log Archive: broncobilly

In the 31 days ending Dec 31, 2012:

activity # timemileskm+ft
  Running20 27:35:00 198.0(8:22) 318.65(5:12) 20099
  Cycling9 5:00:00 91.2(3:17) 146.77(2:03)
  Strength4 1:00:00
  Total27 33:35:00 289.2 465.42 20099

«»
4:19
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Dec 31, 2012 #

Running (Southern Bridge Loop) 1:09:00 [3] 8.8 mi (7:50 / mi) +400ft 7:31 / mi
shoes: Patagonia Everlong 2

Night run from house.

Sunday Dec 30, 2012 #

Running (Awbrey Loop) 56:00 [3] 6.6 mi (8:29 / mi) +900ft 7:31 / mi
shoes: Patagonia Everlong 2

Quick run from house

Saturday Dec 29, 2012 #

Running (Bad Ass Fun Run) 4:19:00 [3] 19.6 mi (13:13 / mi) +4000ft 11:04 / mi
shoes: Patagonia Everlong 2

Hardest run at Smith I've ever done. postholing up Gray North side with Max, Step and Zach. traverse to burma saddle in 8" of snow. Sub 7 effort, pace was lucky to hit 15min miles on the traverse trail. Wow. Tough day. Ribs better, still only 85% though.

Friday Dec 28, 2012 #

Running (Easy Run) 26:00 [3] 2.8 mi (9:17 / mi) +500ft 7:57 / mi
shoes: Patagonia Everlong 2

Quick night run

Thursday Dec 27, 2012 #

Running hills (Awbrey-Green Gate Loop) 1:18:00 [3] 9.0 mi (8:40 / mi) +900ft 7:55 / mi
shoes: Patagonia Everlong 2

Night run. Hardpacked snow.

Wednesday Dec 26, 2012 #

Note

travel home day

Tuesday Dec 25, 2012 #

Running (Woodinville pathway) 1:14:00 [3] 10.2 mi (7:15 / mi) +500ft 6:56 / mi
shoes: Patagonia Everlong 2

Out and Back on pathway. Steady state out, tempo back. Ribs feeling better. Still tender.

Running (Woodinville pathway) 1:14:00 [3] 10.2 mi (7:15 / mi) +500ft 6:56 / mi
shoes: Patagonia Everlong 2

Out and Back on pathway. Steady state out, tempo back. Ribs feeling better. Still tender.

Monday Dec 24, 2012 #

Running (Easy Run) 1:30:00 [3] 10.0 mi (9:00 / mi) +1400ft 7:57 / mi
shoes: Patagonia Everlong 2

Easy C10 loop with Padre at Cougar Mtn

Running (Easy Run) 1:30:00 [3] 10.0 mi (9:00 / mi) +1400ft 7:57 / mi
shoes: Patagonia Everlong 2

Easy C10 loop with Padre at Cougar Mtn

Sunday Dec 23, 2012 #

Running (Easy Run) 1:19:00 [3] 10.3 mi (7:40 / mi) +400ft 7:24 / mi
shoes: Patagonia Everlong 2

Woodinville run. Ribs still sore, but felt good to run.

Running (Easy Run) 1:19:00 [3] 10.3 mi (7:40 / mi) +400ft 7:24 / mi
shoes: Patagonia Everlong 2

Woodinville run. Ribs still sore, but felt good to run.

Saturday Dec 22, 2012 #

Note
(injured)

travel day to Seattle

Friday Dec 21, 2012 #

Cycling (Stationary Bike) 30:00 [3] 10.3 mi (2:55 / mi)

at gym

Cycling (Stationary Bike) 30:00 [3] 10.3 mi (2:55 / mi)

at gym

Running (Easy Run) 20:00 [3] 2.0 mi (10:00 / mi)

Ribs still really sore

Thursday Dec 20, 2012 #

12 PM

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

lunges, squats, toe raises, hips, planks, knee ups

Cycling (Stationary Bike) 30:00 [3] 9.3 mi (3:14 / mi)
(injured)

Sit down bike again. Hate this thing.

Running (Treadmill) 8:00 [3] 0.8 mi (10:00 / mi)
(injured) shoes: Patagonia Everlong 2

Easy jog on treadmill to test ribs. Not quite there yet. Sore still

Wednesday Dec 19, 2012 #

5 PM

Cycling (Stationary Bike) 30:00 [3] 9.5 mi (3:09 / mi)
(injured)

gym bike again. ribs still sore but better today. Certain movements hurt, and deep breath, but not as bad as yesterday. Looks like a good week off before running...few more days and try to jog. Bandera...not looking good. bummer. is what it is...lots to do on house. rollin' with it.
C • Hang in there and be glad i... 2

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

Squats, lunges, toe raises, hips, planks, knee ups. Can't wait to do pushups again.

Tuesday Dec 18, 2012 #

12 PM

Strength (Leg Circuit) 15:00 [3]

Squats, lunges, toe raises, hips, limited core work (that doesn't mess with ribs). Held pushup position static for 1 min...didn't bother ribs. Still really sore though, especially deep breath.

Cycling (Stationary Bike) 30:00 [3] 9.0 mi (3:20 / mi)
(injured)

at gym

Monday Dec 17, 2012 #

5 PM

Cycling (Stationary Bike) 30:00 [3] 10.8 mi (2:47 / mi)
(injured)

Sit down bike at gym. No jarring ribs.

Strength (Leg Circuit) 15:00 [3]

balance, squats, toe raises, lunges...

Sunday Dec 16, 2012 #

Note
(injured)

super sore still. major set back. super bummed.
C • have you been examined? rib... 2

Saturday Dec 15, 2012 #

Note
(injured)

bruised my ribs today working on house. bonehead move. sucks. can't run. hurts to breathe. crap.

Friday Dec 14, 2012 #

6 PM

Running hills (Awbrey Loop) 1:05:00 [3] 8.8 mi (7:23 / mi) +900ft 6:44 / mi
shoes: Patagonia Everlong 2

Night run from new digs

Thursday Dec 13, 2012 #

Note
(rest day)

moving

Wednesday Dec 12, 2012 #

Note
(rest day)

moving

Tuesday Dec 11, 2012 #

12 PM

Running hills (Awbrey-Green Gate Loop) 1:09:00 [3] 9.8 mi (7:02 / mi) +900ft 6:29 / mi
shoes: Patagonia Everlong 2

Tempo for 5 miles at end

Monday Dec 10, 2012 #

7 AM

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

12 PM

Running hills (Awbrey Butte Loop) 58:00 [3] 7.5 mi (7:44 / mi) +900ft 6:57 / mi
shoes: Patagonia Everlong 2

Easy pace with Teague and John. Ran Archie Briggs climb hard (PR'd by 10 sec. Split = 8:19, Good sign.

Sunday Dec 9, 2012 #

Note
(rest day)

packing

Saturday Dec 8, 2012 #

8 PM

Running hills (Treadmill) 50:00 [3] 6.1 mi (8:12 / mi) +1300ft 6:49 / mi
shoes: Patagonia Everlong 2

12 min warmup, then 4 x [4min @ 7min pace/4min @ 7% grade, 7mph].
C • 7%. ouch! tho 1

Friday Dec 7, 2012 #

7 AM

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

9 PM

Running long (DRW-Entrada Loop) 2:24:00 [3] 18.8 mi (7:40 / mi) +1400ft 7:09 / mi
shoes: Patagonia Everlong 2

Night long run...super busy all day.

Thursday Dec 6, 2012 #

7 AM

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

12 PM

Running hills (Awbrey-Green Gate Loop) 1:09:00 [3] 9.8 mi (7:02 / mi) +900ft 6:29 / mi
shoes: Patagonia Everlong 2

Lunch run, steady state

Wednesday Dec 5, 2012 #

7 AM

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

12 PM

Running (OM Loop) 45:00 [3] 6.0 mi (7:30 / mi) +200ft 7:16 / mi
shoes: Patagonia Everlong 2

Easy loop and Bulletin Photoshoot for article

Tuesday Dec 4, 2012 #

12 PM

Running tempo (Awbrey Butte Loop) 54:00 [3] 7.5 mi (7:12 / mi) +900ft 6:28 / mi
shoes: Patagonia Everlong 2

Up South side and over easy, then 3 miles at tempo pace back on N River Trail.
C • you coming out tomorrow nig... 1

Monday Dec 3, 2012 #

12 PM

Running hills (Double Awbrey Butte) 1:04:00 [3] 8.1 mi (7:54 / mi) +1400ft 6:47 / mi
shoes: Patagonia Everlong 2

Easy run with double Awbrey summit.

Sunday Dec 2, 2012 #

Note
(rest day)

Packing house

Saturday Dec 1, 2012 #

12 PM

Running race (Jingle Bell 5k) 35:00 [3] 5.0 mi (7:00 / mi)
shoes: Saucony Kinvara 3 #4

Warm up and cool down plus since nobody 20-30 something showed up, Was able to pull out a win at Jingle Bell 5k in 18:16 (3.3 miles). Splits were 5:24, 5:58, 5:36. Felt good, even after long run yesterday. Speed work is paying off for sure. Benjamin won the downtown kids (500m?)...he decided not to run 5k as he wanted to watch parade. He was stoked. He duked it out with another kid from running club.

« Earlier | Later »