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Training Log Archive: broncobilly

In the 31 days ending Jul 31, 2013:

activity # timemileskm+ft
  Running27 36:39:45 262.7(8:22) 422.77(5:12) 32036
  Cycling21 10:48:00 156.2(4:09) 251.38(2:35) 9326
  Strength11 3:11:00
  Hike/Jog1 1:15:00 3.5(21:26) 5.63(13:19) 300
  Total58 51:53:45 422.4 679.78 41662

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Wednesday Jul 31, 2013 #

7 AM

Running (Mt. Olympus) 2:07:00 [3] 6.8 mi (18:41 / mi) +4090ft 11:54 / mi
shoes: Patagonia Everlong 11

Early morning run with Ty and Luke. Legs still sore a bit.

Tuesday Jul 30, 2013 #

Running (Patagonia OR Demo Runs) 1:25:00 [3] 11.0 mi (7:44 / mi) +300ft 7:32 / mi
shoes: Patagonia Everlong 11

2 demo runs with folks. Super chill pace.

Monday Jul 29, 2013 #

5 PM

Strength (Power Pack + Ab Ripper) 25:00 [3]

In SLC, hit hotel gym first thing for 10 min circuit and 15 min ripper x and jog afterward
6 PM

Running (SLC city run) 41:00 [3] 4.0 mi (10:15 / mi) +250ft 9:41 / mi
shoes: Patagonia Everlong 11

Evening jaunt to flush legs out up to capitol and back to hotel...sore quads and sore right ankle.

Sunday Jul 28, 2013 #

Note
(rest day)

travel day home

Saturday Jul 27, 2013 #

6 AM

Running race (SOB 50 Miler) 7:16:45 [3] 50.0 mi (8:44 / mi) +7850ft 7:36 / mi
shoes: Patagonia Everlong 11

Solid event once again. Funny, no one would step up to the front row of the start line. Went out with Dan Olmstead and John Merrill with John Olsen not too far back. At about 13, I had to take a pit stop and lost contact with Dan (John M. was ahead of us a little bit). I burned 4 or 5 min in the bushes and jumped back on the trail in 6th. I worked my way back up and by the turnaround at Big Rock I was in 5th and was 6 min back on John in the lead. I quickly moved to 4th and caught John Olsen by mile 36 and felt pretty good and kept plugging away. With 2 miles to go I saw Dan a few minutes ahead across a huge meadow. When we hit the dirt road climb a mile from the finish, Dan was just ahead and I caught him by the top of the climb a 1/2 mile from the finish to sneak into 2nd right at the end. Good day, felt pretty solid all day.

Friday Jul 26, 2013 #

Note
(rest day)

travel day

Cycling (bike commute) 20:00 [3] 3.0 mi (6:40 / mi)

Thursday Jul 25, 2013 #

Cycling (bike commute) 10:00 [3] 1.2 mi (8:20 / mi)

10 PM

Strength (core and pushups) 10:00 [3]

Wednesday Jul 24, 2013 #

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

12 PM

Running (Southern Bridge Loop) 56:00 [3] 7.4 mi (7:34 / mi) +333ft 7:16 / mi
shoes: Patagonia Everlong 11

Easy pace Footzone noon run
9 PM

Strength (Dumbbell Circuit) 10:00 [3]

upper body only

Tuesday Jul 23, 2013 #

6 AM

Cycling (Roadie loop) 1:59:00 [3] 35.2 mi (3:23 / mi) +2150ft 3:12 / mi

Dawn Patrol Twin Bridges loop with John, Jack and Scott. Good loop. Legs felt better this morning than last week. Mellower pace helped.
12 PM

Running (OM Loop) 36:00 [3] 5.3 mi (6:48 / mi) +100ft 6:40 / mi
shoes: Patagonia Everlong 9

Lunch loop in OM (4.6 miles) with 10 minute tempo pick up in the middle + run commute to get bike at shop.
7 PM

Strength (Ab Ripper X + pushups) 20:00 [3]

Monday Jul 22, 2013 #

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

12 PM

Running hills (Double Awbrey Butte) 1:02:00 [3] 8.0 mi (7:45 / mi) +1500ft 6:35 / mi
shoes: Patagonia Everlong 9

Double Awbrey lunch run. Easy pace.

Sunday Jul 21, 2013 #

7 AM

Running hills (Awbrey Butte Loop) 1:05:00 [3] 8.7 mi (7:28 / mi) +850ft 6:50 / mi
shoes: Patagonia Everlong 10

Fartlek workout on Awbrey Green Gate loop from house
11 PM

Strength (Ab Ripper X + pushups) 20:00 [3]

Saturday Jul 20, 2013 #

Note
(rest day)

Day off. 4 hours of yard work. Trailer-ful of wood chips in backyard with wheelbarrow. Lots of shoveling too.

Friday Jul 19, 2013 #

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

4 PM

Running (Shevlin Short Loop) 42:00 [3] 4.8 mi (8:45 / mi) +500ft 7:58 / mi
shoes: Patagonia Everlong 10

Easy loop with Bman on his bike for his Birthday.

Thursday Jul 18, 2013 #

Cycling (Bike Commute) 7:00 [3] 1.2 mi (5:50 / mi)

AM commute to work

Running (Candycane DRT) 45:00 [3] 5.2 mi (8:39 / mi) +150ft 8:25 / mi
shoes: Patagonia Everlong 9

Easy lunch jaunt with Rowley from work. Easy, easy pace.

Wednesday Jul 17, 2013 #

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

12 PM

Running (Southern Bridge Loop) 55:00 [3] 7.5 mi (7:20 / mi) +333ft 7:02 / mi
shoes: Patagonia Everlong 9

Easy paced Footzone noon run. Legs cooked from yesterday. Heavy logs.
10 PM

Strength (Ab Ripper X + dumbells) 25:00 [3]

ripper x + planks + dumbbells + pushups

Tuesday Jul 16, 2013 #

Cycling (bike Commute) 7:00 [3] 1.2 mi (5:50 / mi)

AM Commute
6 AM

Cycling (Roadie Loop) 1:50:00 [3] 35.8 mi (3:04 / mi) +2300ft 2:54 / mi

Early morning road loop with Brent, John, Rob and Teague. Hammerfest. 19mph avg. Legs were cooked on last climb on Johnson Rd out of Shevlin. Fun but tough pace. Need to ride one more ride a week to have legs for thsi ride. Motivator though. Love how legs feel after this.
12 PM

Running (Southern Bridge Loop) 51:00 [3] 7.4 mi (6:54 / mi) +333ft 6:37 / mi
shoes: Patagonia Everlong 9

Interval workout. 6x 1k repeats with 500m floats at easy pace. After morning cycling, legs felt surprisingly okay.

Monday Jul 15, 2013 #

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

12 PM

Running hills (Double Awbrey Butte) 1:22:00 [3] 10.0 mi (8:12 / mi) +1500ft 7:11 / mi
shoes: Patagonia Everlong 9

Hot day. Was worked after this workout, needed water.

Sunday Jul 14, 2013 #

9 PM

Running hills (Awbrey Short Loop) 1:15:00 [3] 9.0 mi (8:20 / mi) +675ft 7:47 / mi
shoes: Patagonia Everlong 10

Night run down into OM then up east side Awbrey through Hillside Park.

Saturday Jul 13, 2013 #

Note
(rest day)

Yard work with my brother-in-law. 10 hours of moving 4 cu yards of dirt and 1 1/2 cu yards of river rock and planting tons of stuff. backyard looks better. Should put this as a strength day. Phew.

Friday Jul 12, 2013 #

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

6 AM

Running hills (Bridge Creek Loop) 1:59:00 [3] 14.0 mi (8:30 / mi) +2300ft 7:21 / mi
shoes: Patagonia Everlong 10

Dawn patrol with Ben, John and Rick...mellow on up and Rick and I ran harder on the down. Gorgeous up there right now.
12 PM

Running (Southern Bridge Loop) 51:00 [3] 7.5 mi (6:48 / mi) +333ft 6:32 / mi
shoes: Patagonia Everlong 9

Progressive tempo. Good workout. Hot day.

Thursday Jul 11, 2013 #

6 AM

Cycling (Roadie loop) 1:52:00 [3] 33.8 mi (3:19 / mi) +1975ft 3:08 / mi

Early morning road loop with Teague and Mike. Twin Bridges - Archie Briggs Loop. Felt good to ride road bike for sure. Need to do that every week.
11 AM

Running hills (Awbrey Butte Shortie) 37:00 [3] 5.3 mi (6:59 / mi) +690ft 6:13 / mi
shoes: Patagonia Everlong 9

Up South side, down east side at tempo pace. Legs felt poppy.

Wednesday Jul 10, 2013 #

Cycling (Bike Commute) 8:00 [3] 1.2 mi (6:40 / mi)

AM commute
12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.4 mi (7:18 / mi) +333ft 7:00 / mi
shoes: Patagonia Everlong 9

Footzone noon run. Cruiser pace today. Legs little junky from yesterdays intervals.
10 PM

Strength (BB Power Pack) 20:00 [3]

Tuesday Jul 9, 2013 #

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

12 PM

Running intervals (Southern Bridge Loop) 54:00 [3] 7.6 mi (7:06 / mi) +333ft 6:49 / mi
shoes: Patagonia Everlong 9

1.5 mile warm up then 800m at 10k pace x 4 w/ 800m at 8 min pace, then 1 mile time trial at 6:15. First quality day since 100. Legs felt pretty clunky, little better with each interval. Wakin' up.
10 PM

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

Monday Jul 8, 2013 #

Cycling (bike Commute) 18:00 [3] 2.6 mi (6:55 / mi) +200ft 6:27 / mi

12 PM

Running hills (Double Awbrey Butte) 1:22:00 [3] 10.0 mi (8:12 / mi) +1475ft 7:12 / mi
shoes: Patagonia Everlong 9

Up South side, down Archie Briggs to Green gate and back over again. Hot today.
11 PM

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

Sunday Jul 7, 2013 #

7 AM

Cycling (Bike-Run-Bike) 42:00 [3] 11.0 mi (3:49 / mi) +500ft 3:40 / mi

Dawn patrol bike-run-bike. Rode cross bike to Fremont Meadow and ran a loop on Mrazek

Running (Bike-Run-Bike) 1:18:00 [3] 10.2 mi (7:39 / mi) +1000ft 7:00 / mi
shoes: Patagonia Everlong 10

Fremont Meadow up Mrazek to Green Shed, down road and Mrazek into Shevlin.
11 PM

Strength (Power Pack 2.0) 16:00 [3]

dumbbells, plyos, core

Saturday Jul 6, 2013 #

Hike/Jog (Family Hike) 1:15:00 [3] 3.5 mi (21:26 / mi) +300ft 19:49 / mi

Easy hike on North Fork with family.
2 PM

Running hills (N Fork-Happy Valley) 54:00 [3] 7.0 mi (7:43 / mi) +1100ft 6:43 / mi
shoes: Patagonia Everlong 10

quick run while family was hanging out at Tumalo Creek above the falls, did out and back to Happy Valley. Gorgeous day.

Friday Jul 5, 2013 #

1 PM

Running (Bridge Ck Loop +) 2:48:00 [3] 18.0 mi (9:20 / mi) +2625ft 8:12 / mi
shoes: Patagonia Everlong 9

Up North Fork to Metolius-Windigo to Broken Top TH, up double track to Broken Top Trail and turned around, still snow piles on trail/road and came back down thru Bridge Creek. Awesome bluebird day. Not much snow throgh bridge creek, pretty easy to find route through drainages. Love this loop.

Thursday Jul 4, 2013 #

Cycling (Freedom Ride) 30:00 [3] 3.0 mi (10:00 / mi) +200ft 9:24 / mi

Bend 4th of July Freedom Ride. Rode the single speed mad wagon. 4k-5k people? awesome. Had to note this in training log just cause it was so cool. Rowdy time. Dude at corner of Wall and Franklin playing Star Spangled Banner Jimi Hendrix style on his electric guitar was nice touch.
7 AM

Running hills (N Fork-Bridge Cr) 1:06:00 [3] 7.6 mi (8:41 / mi) +1300ft 7:28 / mi
shoes: Patagonia Everlong 10

Easy morning loop from Falls. Pure sweetness of a morning.

Wednesday Jul 3, 2013 #

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

12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.0 mi (7:34 / mi) +333ft 7:15 / mi
shoes: Patagonia Everlong 9

Cruiser loop with Max and Joel

Tuesday Jul 2, 2013 #

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

12 PM

Running hills (Awbrey Butte Loop) 1:00:00 [3] 7.5 mi (8:00 / mi) +850ft 7:13 / mi
shoes: Patagonia Everlong 9

Easy lunch loop...freakin 100 degrees today. Ready for this to break.
11 PM

Strength (Power Pack + Core) 15:00 [3]

Monday Jul 1, 2013 #

Cycling (Bike commute) 30:00 [3] 5.4 mi (5:33 / mi) +200ft 5:22 / mi

11 AM

Running (Tethrow-Marvins-Highlands) 1:05:00 [3] 8.5 mi (7:39 / mi) +600ft 7:10 / mi
shoes: Patagonia Everlong 9

After ART with Mark, ran from his studio. Hot MF today. No water...should have had a bottle. Groin lots better after workin' on it.

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