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Training Log Archive: broncobilly

In the 31 days ending Jan 31, 2013:

activity # timemileskm+ft
  Running24 34:26:00 253.7(8:09) 408.29(5:04) 18529
  Cycling11 3:20:00 34.2(5:51) 55.04(3:38) 1201
  Strength7 2:33:00
  Hike/Jog3 2:10:00 8.4(15:29) 13.52(9:37) 800
  Total43 42:29:00 296.3 476.85 20530

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Thursday Jan 31, 2013 #

7 AM

Strength (Ab Ripper X + HIIT) 30:00 [3]

Ab ripper x + 15 min HIIT strength and agility circuit w/ bman.
8 AM

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

7 PM

Running hills (Awbrey 5) 46:00 [3] 5.0 mi (9:12 / mi) +800ft 7:59 / mi
shoes: Patagonia Everlong 4

Quick night run from house, up S, down E

Wednesday Jan 30, 2013 #

7 AM

Strength (HIIT circuit + dumbells) 38:00 [3]

23 min HIIT workout and 15 min fullbody dumbbell circuit
8 AM

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Southern Bridge Loop) 1:09:00 [3] 9.2 mi (7:30 / mi) +425ft 7:11 / mi
shoes: Patagonia Everlong 4

8 mi noon run, easy pace

PM: 1.2 mi to store and back for snacks...that 1/2 mile 12th st trail climb back is a good one, I'm breathing hard by the top.

Tuesday Jan 29, 2013 #

7 AM

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi)

Strength (Ab Ripper X) 15:00 [3]

sore core...pushing through
12 PM

Running hills (Awbrey Butte Loop) 1:11:00 [3] 9.2 mi (7:43 / mi) +1100ft 6:56 / mi
shoes: Patagonia Everlong 4

Noon: Ice patches are getting less. Able to run loop without studs...couple of sketchy spots but passable.

PM: 1.2 mi run down to store and back up w/ headlamp/backback.

Monday Jan 28, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Cascade Highland-Tethrow) 1:26:00 [3] 11.5 mi (7:29 / mi) +500ft 7:11 / mi
shoes: Patagonia Everlong 4

Out Cascade Highland trail, outer dirt road, KGB, Tethrow, back River Trail on E. Side of river. Progressive pace today.
9 PM

Strength (HIIT circuit) 15:00 [3]

full body dumbbell and plyometric stuff

Sunday Jan 27, 2013 #

Strength (Ab Ripper X) 15:00 [3]

Sore core, but got 'er done...missed ole Tony H...Ab...Ripper...X....
8 AM

Running hills (Pilot-Awbrey Double) 1:35:00 [3] 11.2 mi (8:29 / mi) +1580ft 7:29 / mi
shoes: Patagonia Everlong 4

Pilot Butte, then up East route on Awbrey to towers and home.

Saturday Jan 26, 2013 #

Strength (Ab Ripper X) 15:00 [3]

I'm done talkin'...

After Bandit showed off his abs on Fridays run...I'm back training with Tony H.

Our Friday scenario played out something like this...

Bronco: Nice flexing in the FB hawaii pics bro.

Bandit: not flexing dude...seriously...check it...

...proceeds to show off the abs. Dang...sucker looks like a freakin' ab model. Seriously. Strong work Bandit. Figured I better get back on the horse or I'll never be able to run shirtless come spring. Straight up shamed.
4 PM

Running tempo (OM-Bill Healey Loop) 53:00 [3] 8.0 mi (6:37 / mi) +400ft 6:20 / mi
shoes: Patagonia Everlong 4

15 min warmup and tempo pace rest of run

Friday Jan 25, 2013 #

3 PM

Running hills (Badlands-Smith Cyn) 1:55:00 [3] 15.5 mi (7:25 / mi) +1300ft 6:52 / mi
shoes: Patagonia Everlong 4

Loop with Bandit. Good solid clip. Good to catch up. Nice to run on dry dirt.

Thursday Jan 24, 2013 #

8 AM

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running hills (Awbrey-Green Gate Loop) 1:14:00 [3] 9.6 mi (7:42 / mi) +900ft 7:05 / mi
shoes: Patagonia Everlong 3

5 x 4 min intervals at 10k race pace w/ slower running on icey junk sections.

Wednesday Jan 23, 2013 #

7 AM

Cycling (Bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Southern Bridge Loop) 1:02:00 [3] 7.4 mi (8:23 / mi) +250ft 8:07 / mi
shoes: Patagonia Everlong 3

Mellow loop at lunch. icy crap on the trail.

Tuesday Jan 22, 2013 #

Note
(rest day)

No running today, super busy, PT appt, lunch meeting. Need a day off anyway.
7 AM

Cycling (Bike Commute) 20:00 [3] 3.5 mi (5:43 / mi) +200ft 5:25 / mi

Monday Jan 21, 2013 #

2 PM

Running hills (Awbrey-Green Gate Loop) 1:15:00 [3] 10.0 mi (7:30 / mi) +900ft 6:55 / mi
shoes: Patagonia Everlong 3

Counter-clockwise loop

Sunday Jan 20, 2013 #

11 PM

Running intervals (OM Loop) 56:00 [3] 7.5 mi (7:28 / mi) +250ft 7:14 / mi
shoes: Patagonia Everlong 4

OM Loop with Benjamin on his bike. Fartlek tempo sessions with him pacing. Legs felt poppy today.

Saturday Jan 19, 2013 #

9 AM

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

Easy loop with Teague

Friday Jan 18, 2013 #

1 PM

Running hills (Horseridge Loop) 1:38:00 [3] 10.8 mi (9:04 / mi)
shoes: Patagonia Everlong 4

Elevator-Escarpment-Beach out and back

Thursday Jan 17, 2013 #

7 AM

Cycling (bike commute) 20:00 [3] 3.6 mi (5:33 / mi)

12 PM

Running (Easy Townie Loop) 1:07:00 [3] 9.3 mi (7:12 / mi) +400ft 6:55 / mi
shoes: Patagonia Everlong 4

Wednesday Jan 16, 2013 #

7 AM

Cycling (bike commute) 40:00 [3] 6.6 mi (6:04 / mi)

Tuesday Jan 15, 2013 #

7 AM

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi)

Monday Jan 14, 2013 #

12 PM

Cycling (Stationary Bike) 15:00 [3] 3.7 mi (4:03 / mi)

Easy spin to flush legs out

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

Sunday Jan 13, 2013 #

Note
(rest day)

Travel Day

Saturday Jan 12, 2013 #

7 AM

Running race (Bandera 100k) 9:37:00 [3] 62.9 mi (9:10 / mi) +5000ft 8:32 / mi
shoes: Patagonia Everlong 3

Muddy slop conditions first 50k, then rain stopped and it dried a little. Greasy clay and lime stone made for slippery mess. Ran ok, bonked many times before aid stations until I got 2 bottles at 48. Then felt better. 60s and humid seemed hot this time of year. Good training run. Got 7th overall.

Friday Jan 11, 2013 #

2 PM

Running (Easy Run) 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Patagonia Everlong 3

Easy out and back shake out on Bandera 100k course

Thursday Jan 10, 2013 #

Note
(rest day)

Travel day

Wednesday Jan 9, 2013 #

12 PM

Running (OM-colorado road loop) 41:00 [3] 5.2 mi (7:53 / mi) +150ft 7:40 / mi
shoes: Patagonia Everlong 3

Easy loop at lunch

Tuesday Jan 8, 2013 #

7 AM

Hike/Jog (Work Commute) 35:00 [3] 2.4 mi (14:35 / mi) +200ft 13:31 / mi

12 PM

Running (Roadie loop) 54:00 [3] 6.8 mi (7:56 / mi) +350ft 7:34 / mi
shoes: Patagonia Everlong 3

Easy cruiser with Ness and Meissner at lunch. Melting slush day. Confined to roads.

Monday Jan 7, 2013 #

Note
(rest day)

Day off.
7 AM

Hike/Jog (Work Commute) 35:00 [3] 2.4 mi (14:35 / mi) +200ft 13:31 / mi

Sunday Jan 6, 2013 #

8 AM

Running (Southern-Green Gate) 1:19:00 [3] 11.0 mi (7:11 / mi) +500ft 6:53 / mi
shoes: Patagonia Everlong 3

Southern Bridge Loop + River Rim Green Gate.

Saturday Jan 5, 2013 #

Running hills (Awbrey Loop + hills) 1:19:00 [3] 10.0 mi (7:54 / mi) +1300ft 7:02 / mi
shoes: Patagonia Everlong 3

Awbrey Loop with Teague then two 1/2 mile hill repeats in Hillside Park to tack on couple extra mile.

Friday Jan 4, 2013 #

7 AM

Running (Treadmill) 45:00 [3] 6.6 mi (6:49 / mi)
shoes: Patagonia Everlong 3

10 min warm up, then 10-10-6 min intervals (5:45-6:30 pace) w/ 1 min at 7:30 pace, 4 min cool down. New shoes are spot on.

Thursday Jan 3, 2013 #

Hike/Jog (Hike/Jog Commute) 1:00:00 [3] 3.6 mi (16:40 / mi) +400ft 15:05 / mi

Several trips home to meet with contractors

Wednesday Jan 2, 2013 #

7 AM

Running (Run Commute) 10:00 [3] 1.0 mi (10:00 / mi)

Easy jog to work
12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.3 mi (7:24 / mi) +225ft 7:11 / mi
shoes: Patagonia Everlong 2

Cold and sunny. Ran with Max.

Tuesday Jan 1, 2013 #

Running hills (Double Awbrey) 1:19:00 [3] 9.1 mi (8:41 / mi) +1300ft 7:39 / mi
shoes: Patagonia Everlong 2

Double from the house searching out hardpacked roads and trail

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