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

Training Log Archive: broncobilly

In the 31 days ending Aug 31, 2013:

activity # timemileskm+ft
  Running33 49:53:00 329.6(9:05) 530.44(5:39) 53253
  Cycling19 13:44:00 146.9(5:37) 236.41(3:29) 10311
  Strength8 1:54:00
  Total58 65:31:00 476.5 766.85 63564

«»
8:17
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Aug 31, 2013 #

1 PM

Cycling (MTB and Bike Commute) 1:50:00 [3] 10.0 mi (11:00 / mi) +500ft 10:30 / mi

7 mi ride with Bman Marvins-KGB-Phils. Then, townie evening ride.

Friday Aug 30, 2013 #

5 AM

Cycling (Bike-Run-Bike) 2:19:00 [3] 26.4 mi (5:16 / mi) +2970ft 4:45 / mi

Rode Cross bike from house to Green Lakes TH to run S Sister
8 AM

Running (Green Lk - South Sister) 3:13:00 [3] 15.0 mi (12:52 / mi) +5280ft 9:39 / mi
shoes: Patagonia Everlong 11

Bike Run Bike. From Green Lakes TH, ran up South Sister and back. Summit in 1:59. Gorgeous day.
11 AM

Cycling (Bike-Run-Bike) 1:38:00 [3] 26.4 mi (3:43 / mi) +1540ft 3:31 / mi

Cross Bike from Green Lakes TH to home after running S Sister

Thursday Aug 29, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +250ft 5:41 / mi

12 PM

Running (Awbrey Butte Loop) 1:03:00 [3] 7.8 mi (8:05 / mi) +1000ft 7:12 / mi
shoes: Patagonia Everlong 12

Normal loop, ran time trial up Archie Briggs...7:59 split. 2nd fastest time there, missed PR by 2 sec.

Wednesday Aug 28, 2013 #

Cycling (Bike Commute) 15:00 [3] 2.4 mi (6:15 / mi) +250ft 5:41 / mi

12 PM

Running (Southern-Green Gate) 1:11:00 [3] 9.5 mi (7:28 / mi) +690ft 7:00 / mi
shoes: Patagonia Everlong 12

Southern bridge loop + Green Gate w/ Pete.

Tuesday Aug 27, 2013 #

Cycling (Bike Commute) 15:00 [3] 2.4 mi (6:15 / mi) +250ft 5:41 / mi

12 PM

Running (Double Awbrey Butte) 1:07:00 [3] 8.2 mi (8:10 / mi) +1550ft 6:56 / mi
shoes: Patagonia Everlong 12

Double Awbrey, steady, cruiser pace.
10 PM

Strength (Ab X + Pushups + Planks) 20:00 [3]

...at 13,500 feet

Monday Aug 26, 2013 #

Cycling (bike Commute) 15:00 [3] 2.4 mi (6:15 / mi) +250ft 5:41 / mi

12 PM

Running hills (Awbrey Butte 3.5x) 1:28:00 [3] 10.0 mi (8:48 / mi) +2134ft 7:19 / mi
shoes: Patagonia Everlong 12

Up S. route, down east trail to Mt. Washington, back up and double Archie Briggs, back of S route.

Sunday Aug 25, 2013 #

7 AM

Running hills (Awbrey Butte Loop) 1:04:00 [3] 8.0 mi (8:00 / mi) +1000ft 7:09 / mi
shoes: Patagonia Everlong 12

Dusk run thru Drake, DRT, Archie Briggs, back home. Legs feel pretty darn smooth tonight after day off and 40 on Friday. Good sign.
11 PM

Strength (Ab X + Pushups + Planks) 20:00 [3]

Saturday Aug 24, 2013 #

Note
(rest day)

Family Day. Tired today...in a good way. Took a afternoon nap when kids were playing. Nice to take day off.

Friday Aug 23, 2013 #

6 AM

Running long (Mt. Hood Timberline Loop) 8:17:00 [3] 40.0 mi (12:25 / mi) +9828ft 10:05 / mi
shoes: Patagonia Everlong 12

Awesome day cruisin' with Brett around Hood. Counter Clockwise. Elliott Creek drainage gully was gnarly. 45 min to go 1 mile. Lots of ice/rock melting junk to cross. Sketch in few spots. Wide debris field. Rest was cool. Ran whole loop in 9:32 but lots of chill time waiting on Brett at intersections, took lots of pictures at overlooks. Garmin move time was 8:17.

Thursday Aug 22, 2013 #

6 AM

Running hills (Little Lohtse-Farewell) 1:36:00 [3] 12.0 mi (8:00 / mi) +1750ft 7:02 / mi
shoes: Patagonia Everlong 11

Dawn patrol with Rick and Pete. Fast pace to the falls. They kept that pace kicking on Tumalo Creek Trail and I cruised it in, last 10 days of volume kept me out of sub 6 pace they were throwing down. Good news is my legs feel good 2 hours after finishing. Loop around Hood tomorrow with Yost. Weather forecast looks to be stellar for Friday. Long mellow pace will be nice after all the harder running I've done this week.

NOTE on tent: Finally got an altimeter for oxygen content in it to read actual elevation. Found I was getting 1000-1500 ft creep by early morning. 4" crack in zipper door and it comes back down. Started at 10k ft last night, but woke up at 4am and it was at 11500. Opened door for 30 seconds, cracked zipper 6" and it was at 8k by 5:30 and my body was saying "ahhhh air"

Wednesday Aug 21, 2013 #

Cycling (Bike Commute) 40:00 [3] 6.0 mi (6:40 / mi) +400ft 6:16 / mi

12 PM

Running (Hilllside-S Bridge-Gate) 1:28:00 [3] 12.2 mi (7:13 / mi) +770ft 6:48 / mi
shoes: Patagonia Everlong 12

Ran loop through Hillside park before noon run at Zone, then noon run and Max, Brian, Joel, Pete and I went out to green gate and back. Solid steady state pace.

Tuesday Aug 20, 2013 #

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

Strength (Pushups + Planks) 5:00 [3]

12 PM

Running hills (Double Awbrey Butte) 1:13:00 [3] 10.0 mi (7:18 / mi) +1500ft 6:24 / mi
shoes: Patagonia Everlong 12

Double Awbrey. Up S side, over top, out and back to Green Gate and back Archie Brigs over the top. Solid pace whole time. 8:38 split up Archie Briggs. Legs feeling solid right now.

Monday Aug 19, 2013 #

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

12 PM

Running intervals (Awbrey Butte-Drake Park) 49:00 [3] 6.2 mi (7:54 / mi) +740ft 7:06 / mi
shoes: Patagonia Everlong 12

Out and back on South route, then 2 x 1 mile repeats (6:02, 5:55) in Drake Park. Super busy with work, so only had time for this.

Sunday Aug 18, 2013 #

6 AM

Running (Broken Top) 1:00:00 [3] 6.0 mi (10:00 / mi) +1000ft 8:38 / mi
shoes: Patagonia Everlong 12

Dawn patrol photoshoot with Fred at Broken Top. Bluebird morning. Awesome day to cruise around trails at Broken Top. Super chill pace with lots of sightseeing and scouting for shots. Lots of intervals. :)
10 PM

Strength (Pushups + Planks) 5:00 [3]

Saturday Aug 17, 2013 #

3 PM

Cycling (29er MTB ride) 3:05:00 [3] 29.2 mi (6:20 / mi) +1900ft 5:58 / mi

Solid shuttle ride from Dutchman to town with my homeboy Mark from Ashland. Dutchman tie to Flagline, Swampy, S Fork, Skyliners, Lower Whoops, Bens. Solid ride. Good to spin the legs after Thurs-Friday run block.

Friday Aug 16, 2013 #

7 AM

Running long (Tumalo Mtn-Broken Top) 3:45:00 [3] 23.8 mi (9:27 / mi) +5000ft 7:53 / mi
shoes: Patagonia Everlong 11

Solo outing on Friday morning. From Dutchman, up Tumalo, bushwhacked off North side to Flagline trail, up rd 370/380 to Broken Top and up to the east glacier below Broken Hand, then back Metolius, Flagline, and Dutchman Tie and another summit of Tumalo Mtn. Solid outing, felt great all day.
5 PM

Running hills (South Sister) 3:00:00 [3] 12.0 mi (15:00 / mi) +4500ft 11:04 / mi
shoes: Patagonia Everlong 12

Photoshoot with Fred Marmsater. Fun to do a shoot with a runner. We ran mellow pace up to Lewis Glacier, took bunch of shots on the knife ridge overlooking the glacier with crazy clouds rolling over the summit and ridge line. didn't quite summit due to the weather, but it was all good. Fun to hang out in weird-ass weather. Ran down with headlamps. Lots of time on my feet at elevation today. Solid.

Thursday Aug 15, 2013 #

6 AM

Running hills (Bridge Creek Loop) 1:44:00 [3] 13.8 mi (7:32 / mi) +2100ft 6:35 / mi
shoes: Patagonia Everlong 11

Dawn patrol with Rick and Pete. Solid pace. Broken Top TH in 60 min flat. Nice morning.
12 PM

Running (Old Mill-DRT) 48:00 [3] 6.2 mi (7:45 / mi) +370ft 7:20 / mi
shoes: Patagonia Everlong 12

Lunch cruiser to shake legs out.
7 PM

Running (Twilight 5K w/ kids) 30:00 [3] 3.1 mi (9:41 / mi)
shoes: Patagonia Everlong 10

Super mellow outing with kids. They both wanted to run the 5K. Annie ran her first. Benjamin PR'd with sub-30 and Annie ran 30:25. Proud of them.

Wednesday Aug 14, 2013 #

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

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.6 mi (7:06 / mi) +333ft 6:49 / mi
shoes: Patagonia Everlong 12

Footzone run. Joel V. and I put hammer down progressively from bridge to Colorado Bridge on return. 6:30 down to 5:15 pace at end.
9 PM

Strength (Ab X + Pushups + Planks) 20:00 [3]

Tuesday Aug 13, 2013 #

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

12 PM

Running intervals (Awbrey Butte 10) 1:18:00 [3] 10.5 mi (7:26 / mi) +940ft 6:51 / mi
shoes: Patagonia Everlong 12

10 min warm up, then 4x3 min @ 5k pace w/ 1 min easy, 4 min easy then 2 mile tempo, 4 min easy, then archie briggs climb hard (9:00 split), then steady state remainder of run over top and off south side. Definitely feel little fatigue from 7 hours in tent at 8000ft last night.

Monday Aug 12, 2013 #

Cycling (Bike Commute) 10:00 [3] 1.5 mi (6:40 / mi)

3 PM

Running (Run Commute) 25:00 [3] 3.2 mi (7:49 / mi) +275ft 7:13 / mi
shoes: Patagonia Everlong 12

Super tired today, had to take car to shop. Run commute to pick it up

Sunday Aug 11, 2013 #

10 AM

Running (Albany, MO) 40:00 [3] 5.2 mi (7:42 / mi) +500ft 7:03 / mi
shoes: Patagonia Everlong 12

Roadie cruiser run around my parent's town on sleepy Sunday morning.
11 AM

Strength (Pushups + Planks) 7:00 [3]

Saturday Aug 10, 2013 #

7 AM

Running (Krug Park) 58:00 [3] 7.0 mi (8:17 / mi) +1000ft 7:18 / mi
shoes: Patagonia Everlong 12

Early morning run before heading NE to my folk's house. Nice funky light in the woods early. Humidity wasn't as bad early and morning song birds were going off.
8 PM

Running (Albany, MO) 30:00 [3] 3.6 mi (8:20 / mi) +400ft 7:32 / mi

Evening cruise on the golf course where my bro's reception was. Impromptu in my polo shirt. Lightening bugs were out. Cool. Then, late, ran to my folk's house from the party, right down why with no light. didn't see one car. Fun adventure.

Friday Aug 9, 2013 #

5 PM

Running (Krug Park) 57:00 [3] 7.0 mi (8:09 / mi) +1000ft 7:10 / mi
shoes: Patagonia Everlong 12

Evening run at Krug Park in St. Joseph, MO on my way to parent's house. Good 7 mile singltrack loop. Curvey and technical. Fun. Humid. Nice to shake out the legs after traveling all day.

Thursday Aug 8, 2013 #

Cycling (Bike Commute) 30:00 [3] 4.3 mi (6:59 / mi) +100ft 6:50 / mi

Strength (Pushups + Planks) 7:00 [3]

6 AM

Running hills (Little Lohtse-Farewell) 1:38:00 [3] 12.0 mi (8:10 / mi) +1750ft 7:11 / mi
shoes: Patagonia Everlong 11

Dawn patrol w/ Rick from Skyiners Lodge. Awesome morning. Easy first 3rd, steady state 2nd third and ran Tumalo Creek Trail as tempo in sub-6:20 pace range (1 split was 6:09 in the rollers). Slept half a night in altitude tent for 1st time at 8000 ft. Little groggy this morning for sure.

Wednesday Aug 7, 2013 #

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

12 PM

Running (Southern Bridge Loop) 52:00 [3] 7.4 mi (7:02 / mi) +333ft 6:44 / mi
shoes: Patagonia Everlong 12

Steady state with Rob and Joel at lunch.

Tuesday Aug 6, 2013 #

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

6 AM

Running (Little Lohtse-Farewell) 1:40:00 [3] 12.0 mi (8:20 / mi) +1675ft 7:22 / mi
shoes: Patagonia Everlong 11

Dawn patrol from Skyliners Lodge, up little Lohtse, Mrazek, Farewell, Tumalo Creek. Nice morning.
12 PM

Running (Awbrey Butte Loop) 57:00 [3] 7.3 mi (7:49 / mi) +800ft 7:04 / mi
shoes: Patagonia Everlong 12

lunch loop, smokey from Metolius fire

Monday Aug 5, 2013 #

Cycling (Bike Commute) 25:00 [3] 4.0 mi (6:15 / mi) +200ft 5:58 / mi

12 PM

Running (Double Awbrey Butte) 1:04:00 [3] 8.0 mi (8:00 / mi) +1470ft 6:49 / mi
shoes: Patagonia Everlong 12

Up south and out and back on Archie Briggs. Hot.

Sunday Aug 4, 2013 #

7 AM

Running (Swede Ridge Loop) 1:45:00 [3] 14.0 mi (7:30 / mi) +1725ft 6:43 / mi
shoes: Patagonia Everlong 11

Early morning loop. Legs felt good today on climb.

Saturday Aug 3, 2013 #

4 PM

Cycling (Roadie loop) 53:00 [3] 17.5 mi (3:02 / mi) +900ft 2:53 / mi

Quick Tumalo SP loop on Road Bike

Friday Aug 2, 2013 #

7 AM

Running (City Creek-SLC) 1:12:00 [3] 9.0 mi (8:00 / mi) +790ft 7:23 / mi
shoes: Patagonia Everlong 11

morning run in SLC

Thursday Aug 1, 2013 #

7 AM

Running (City Creek-SLC) 42:00 [3] 4.5 mi (9:20 / mi) +450ft 8:32 / mi
shoes: Patagonia Everlong 11

Early morning run with Russell Nadel from Injinji
6 PM

Running (City Creek-SLC) 1:05:00 [3] 7.5 mi (8:40 / mi) +600ft 8:03 / mi
shoes: Patagonia Everlong 11

Easy evening cruiser with Krissy
7 PM

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

« Earlier | Later »