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Training Log Archive: broncobilly

In the 31 days ending Oct 31, 2013:

activity # timemileskm+ft
  Running25 26:29:00 201.8(7:52) 324.77(4:54) 21945
  Cycling21 12:33:00 152.5(4:56) 245.42(3:04) 11238
  Strength6 1:40:00
  Total51 40:42:00 354.3 570.19 33183

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Thursday Oct 31, 2013 #

12 PM

Cycling (29er MTB ride) 1:20:00 [3] 17.8 mi (4:30 / mi) +1300ft 4:12 / mi

Lunch mtb ride from office. Shevlin-Bens-Kents-KGB and back throw Tethrow. Trails are in great shape.

Wednesday Oct 30, 2013 #

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.4 mi (7:18 / mi) +333ft 7:00 / mi
shoes: Patagonia Everlong 14

Lunch cruiser with Max, Teague and Wolfe

Tuesday Oct 29, 2013 #

Cycling (bike commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

Running race (cork xc race) 25:00 [3] 4.2 mi (5:57 / mi) +577ft 5:16 / mi

twilight xc race at River's Edge. Three 1.4 mile loops (Bman did the kids 2 lap). He did great. I ran solid race, nobody passed me, picked few dudes off 2nd half. Fun to run fast in xc spikes. Glad I had spikes...couple of really off-camber wet grass spot, came in handy...like glue on the turf. Giddyup.
12 PM

Running (Drake Park) 25:00 [3] 3.2 mi (7:49 / mi) +60ft 7:41 / mi
shoes: Patagonia Everlong 14

Lunch cruiser + warm up for evening cork xc race

Monday Oct 28, 2013 #

4 PM

Running hills (Awbrey Butte Loop) 1:11:00 [3] 10.0 mi (7:06 / mi) +1200ft 6:23 / mi
shoes: Patagonia Everlong 14

Awbrey + laps in Drake Park while Bman at XC

Sunday Oct 27, 2013 #

7 AM

Running hills (Double Awbrey) 1:07:00 [3] 8.1 mi (8:16 / mi) +1360ft 7:08 / mi
shoes: Patagonia Everlong 14

Out and back dawn run over top, green gate and back up Archie Briggs.

Saturday Oct 26, 2013 #

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

4 PM

Running (Awbrey Butte Loop) 54:00 [3] 7.2 mi (7:30 / mi) +1440ft 6:18 / mi
shoes: Patagonia Everlong 14

Tempo run from house on North DRT. 8:56 split up Archie Briggs. Hit sub 4:20 turnover on downhill sidewalk section on 12th. Needed some gravity to get these old legs moving that fast.

Friday Oct 25, 2013 #

11 AM

Cycling (Road Bike Loop) 1:01:00 [3] 17.4 mi (3:30 / mi) +1400ft 3:15 / mi

Thursday Oct 24, 2013 #

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

10 AM

Running long (Bridge Cr-S Fork-Swede) 2:46:00 [3] 20.4 mi (8:08 / mi) +2700ft 7:14 / mi
shoes: Patagonia Everlong 14

Long run from Skyliners TH. Gorgeous day. Went to snow level up Bridge Creek Trail, then across to South Fork and back Swede Ridge. New gel mixed is close, real close.

Wednesday Oct 23, 2013 #

Cycling (bike commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Running (S Bridge - Green Gate) 1:08:00 [3] 9.5 mi (7:09 / mi) +630ft 6:44 / mi
shoes: Patagonia Everlong 14

Out and back to green gate with Joel and Wolfeman. Good steady clip coming back.

Tuesday Oct 22, 2013 #

Cycling (bike commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Running hills (Double Awbrey Butte) 1:03:00 [3] 8.0 mi (7:52 / mi) +1463ft 6:43 / mi
shoes: Patagonia Everlong 14

Easy pace with few 1-2 min pickups on low grade ups and time trial up Archie Brigs climb (8:19 split). Legs feeling pretty good.

Monday Oct 21, 2013 #

Cycling (Bike Commute) 30:00 [3] 5.0 mi (6:00 / mi) +500ft 5:29 / mi

work and out to have beers with Riley
12 PM

Running intervals (OM-Drake Park) 46:00 [3] 6.6 mi (6:58 / mi) +400ft 6:35 / mi
shoes: Patagonia Everlong 14

10 min warm up then 5 x 1k intervals w/ 2:30 easy + cool down

Sunday Oct 20, 2013 #

7 AM

Cycling (29er MTB ride) 2:38:00 [3] 29.1 mi (5:26 / mi) +2388ft 5:02 / mi

Great MTB early morning ride. Cold. From house, up Ben's-down Skyliners, dirt roads down to Green Shed and down Mrazek, through Shevlin.

Saturday Oct 19, 2013 #

5 PM

Running (Warm up + Zombie Run) 50:00 [3] 4.2 mi (11:54 / mi)
shoes: Patagonia Everlong 14

Run downtown with kids and running the Zombie Run. Good times with kids. Lots of sprint sessions and pick ups to get flags from survivors.

Friday Oct 18, 2013 #

7 AM

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

8 AM

Running (Treadmill) 30:00 [3] 4.5 mi (6:40 / mi)
shoes: Patagonia Everlong 14

6 min warmup then 4x4 min at 6 min pace w/ 1-2 min easy at 8 min pace. Last one down to 5:27 pace for last minute. Cooldown.

Thursday Oct 17, 2013 #

Cycling (bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Running hills (Awbrey-Green Gate Loop) 1:15:00 [3] 10.0 mi (7:30 / mi) +1000ft 6:51 / mi
shoes: Pearlazumi M2

Easy 10 loop over Awbrey, gorgeous day

Wednesday Oct 16, 2013 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Running (Southern Bridge Loop) 52:00 [3] 7.4 mi (7:02 / mi) +333ft 6:44 / mi
shoes: Patagonia Everlong 14

Noon group run with Zone. 2 mile pickup from Bridge to park

Tuesday Oct 15, 2013 #

Note
(rest day)

Travel Day

Monday Oct 14, 2013 #

7 AM

Running (Merrell Trails) 54:00 [3] 6.8 mi (7:56 / mi) +675ft 7:16 / mi
shoes: Patagonia Everlong 14

AM cruiser with Darrin Pippo from Gazelle Sports in Grand Rapids. Nice trail. Talked shop whole time.
12 PM

Cycling (bike Commute) 30:00 [3] 4.0 mi (7:30 / mi)

Sunday Oct 13, 2013 #

Cycling (bike commute) 30:00 [3] 4.5 mi (6:40 / mi)

9 AM

Running (Cannonsburg Ski Area) 1:05:00 [3] 8.0 mi (8:07 / mi) +1000ft 7:16 / mi
shoes: Patagonia Everlong 14

AM run with group from Gazelle Sports at Cannonsburg trails by ski area. Nice day.
5 PM

Running (Robinettes) 1:08:00 [3] 9.8 mi (6:56 / mi) +1200ft 6:13 / mi
shoes: Patagonia Everlong 14

Ran double loop at Robinette's orchard in Grand Rapids. Did first loop solo before trail group showed up. 30:39 4.9 miler. Solid effort. Felt good. Ran #2 lap with group. Totally laid back.

Saturday Oct 12, 2013 #

Cycling (bike commute) 20:00 [3] 2.5 mi (8:00 / mi)

8 AM

Running (Luton Park) 1:13:00 [3] 9.0 mi (8:07 / mi) +848ft 7:27 / mi
shoes: Patagonia Everlong 14

demo trail run for Patagonia at Luton Park near Rockford, MI...awesome turnout. Good reception of the shoe.
2 PM

Running (Seidman Park Trails) 34:00 [3] 4.2 mi (8:06 / mi) +400ft 7:26 / mi
shoes: Patagonia Everlong 14

Cruiser 2nd run with Rob Andro from Gazelle Sports at Sediman. Beautiful fall day. Wow, 80 degrees, shirtless...sweet with leaves changing.

Friday Oct 11, 2013 #

Strength (pushups + ab ripper x) 20:00 [3]

ripper x + 100 pushups

Thursday Oct 10, 2013 #

Note
(rest day)

Slammed, no time

Cycling (bike commute) 20:00 [3] 4.0 mi (5:00 / mi)

Wednesday Oct 9, 2013 #

Cycling (bike commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Running (Southern Bridge Loop) 59:00 [3] 7.5 mi (7:52 / mi) +333ft 7:33 / mi

Easy footzone noon run with the group

Tuesday Oct 8, 2013 #

Cycling (bike commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Cycling (29er MTB ride) 1:24:00 [3] 19.1 mi (4:24 / mi) +1200ft 4:09 / mi

MTB ride at lunch. Kept on pedal most of the time. From DT...Bens-Voodoo-Phils-KGB-back Century
5 PM

Running (Pine Nursery Park) 50:00 [3] 6.2 mi (8:04 / mi) +100ft 7:57 / mi
shoes: Patagonia Everlong 14

Exploring park during Bman soccer. Flusher easy run.

Monday Oct 7, 2013 #

Cycling (bike commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Running tempo (Awbrey Butte Loop) 58:00 [3] 7.9 mi (7:21 / mi) +1000ft 6:33 / mi
shoes: Pearlazumi M2

Up South side, down Archie Briggs, tempo back to DT. Legs little sore from yesterdays hills
10 PM

Strength (Dumbbell Circuit + planks) 10:00 [3]

Sunday Oct 6, 2013 #

8 AM

Running hills (Mt. Pisgah) 1:13:00 [3] 8.0 mi (9:07 / mi) +2260ft 7:12 / mi
shoes: Patagonia Everlong 14

Double Mt. Pisgah in Eugene. First time there. Sweet spot.

Saturday Oct 5, 2013 #

9 PM

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

Friday Oct 4, 2013 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

8 AM

Running long (Swampy-S Fork-N Fork) 2:35:00 [3] 16.3 mi (9:31 / mi) +2300ft 8:23 / mi
shoes: Pearlazumi M2

Long run with new gel test. Got little bonky. Back to testing again. Legs little lazy feeling.

Thursday Oct 3, 2013 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Cycling (Roadie loop) 1:15:00 [3] 21.6 mi (3:28 / mi) +1700ft 3:14 / mi

Tumalo loop at lunch. Cold day.

Wednesday Oct 2, 2013 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.4 mi (7:18 / mi) +333ft 7:00 / mi
shoes: Patagonia Everlong 12

Zone noon run

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