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Training Log Archive: broncobilly

In the 31 days ending Jan 31, 2014:

activity # timemileskm+ft
  Running25 40:08:45 265.3(9:05) 426.96(5:39) 45552
  Ski2 8:30:00
  Cycling2 2:00:00 20.0(6:00) 32.19(3:44) 2000
  Strength4 1:35:00
  Total32 52:13:45 285.3 459.14 47552

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Friday Jan 31, 2014 #

8 AM

Running long (Smith Rock) 3:40:00 [3] 20.7 mi (10:38 / mi) +5558ft 8:28 / mi
shoes: Patagonia Everlong 19

Solid Smith Run. New direction in few spots. From Main Parking Lot, up Burma-Scar-Eagle's Roost-Snake Pillar down-Fat Boy Gate-up Cougar- west side Gray Butte Trail-NW route to Gray Summit-S Saddle to Snake Pillar down-up Backside Burma-up Misery Ridge. Solid route...will do that one again for sure.

Thursday Jan 30, 2014 #

5 AM

Running hills (Awbrey Butte-Green Gate) 1:19:00 [3] 10.1 mi (7:49 / mi) +1050ft 7:07 / mi
shoes: Patagonia Everlong 19

Early pre-dawn run with Rick from house.
12 PM

Running hills (Awbrey Double-Green Gate) 1:22:00 [3] 10.1 mi (8:07 / mi) +1550ft 7:05 / mi
shoes: Patagonia Everlong 17

Lunch run. Nice day.

Wednesday Jan 29, 2014 #

Strength (Pullups (145)) 20:00 [3]

Contest at work w/ Engineering Dept. How many pullups in 8 hour work day. 145 for me.
12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.4 mi (7:10 / mi) +333ft 6:52 / mi
shoes: Patagonia Everlong 17

Chill pace with noon run group at Zone.

Tuesday Jan 28, 2014 #

12 PM

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

15 min circuit + Ab Ripper X
1 PM

Running hills (Treadmill - Hillclimb) 44:00 [3] 6.0 mi (7:20 / mi) +1320ft 6:04 / mi
shoes: Patagonia Everlong 17

Gym treadmill hillclimb. 4.5 mile climb @ 5% grade w/ flat mile @ 5:27 pace at mile 4.

Monday Jan 27, 2014 #

12 PM

Running (Southern Bridge Loop) 48:45 [3] 7.4 mi (6:35 / mi) +333ft 6:19 / mi
shoes: Patagonia Everlong 17

Quick Steady State on Southern loop. Tried to keep everything in the sub 7 range (7 miles in 47 min flat).

Sunday Jan 26, 2014 #

5 PM

Running hills (Awbrey Butte Loop) 56:00 [3] 7.9 mi (7:05 / mi) +1000ft 6:20 / mi
shoes: Patagonia Everlong 19

Night run at dusk...progressive, finished solid pace.

Saturday Jan 25, 2014 #

Ski (Telemark at Mtn) 3:30:00 [3]

afternoon of drop kneein' it. 50 at the mtn. We need snow, but spring conditions are pretty awesome to keep kids happy.

Friday Jan 24, 2014 #

Ski (Telemark at Mtn) 5:00:00 [3]

Shreddin the Gnar w/ the kiddos. Awesome sunny day.

Cycling (Bike Commute - week total) 1:00:00 [3] 10.0 mi (6:00 / mi) +1000ft 5:29 / mi

4 days commuting

Thursday Jan 23, 2014 #

6 AM

Running hills (Awbrey Butte Loop) 1:20:00 [3] 10.1 mi (7:55 / mi) +1000ft 7:15 / mi
shoes: Patagonia Everlong 19

AM pre-dawn run with Rick. Foggy and cold.
12 PM

Running tempo (Awbrey Butte-Green Gate) 1:08:00 [3] 10.0 mi (6:48 / mi) +1000ft 6:13 / mi
shoes: Patagonia Everlong 17

1 mile warmup, then 4 miles in 24:48, 3/4 mile easy, then 2 miles hard (hard up Archie Briggs climb and up to the fence on S side).

Wednesday Jan 22, 2014 #

12 PM

Running (Southern Bridge Loop) 52:00 [3] 7.4 mi (7:02 / mi) +333ft 6:44 / mi
shoes: Patagonia Everlong 17

Footzone noon run, tempo from S Bridge to Bill Healey Bridge, rest socia cruiser

Tuesday Jan 21, 2014 #

12 PM

Running (Southern Bridge Loop) 57:00 [3] 7.9 mi (7:13 / mi) +364ft 6:55 / mi
shoes: Patagonia Everlong 17

Easy lunch loop

Monday Jan 20, 2014 #

12 PM

Running (Awbrey Butte Loop) 56:00 [3] 7.2 mi (7:47 / mi) +1000ft 6:52 / mi
shoes: Patagonia Everlong 17

Easy

Sunday Jan 19, 2014 #

4 PM

Running (7.8) 1:08:00 [3] 7.8 mi (8:43 / mi) +1000ft 7:46 / mi
shoes: Patagonia Everlong 19

First couple miles with Bman, then Awbrey loop after dark.

Saturday Jan 18, 2014 #

4 PM

Running (OM Loop) 1:05:00 [3] 7.6 mi (8:33 / mi) +682ft 7:53 / mi
shoes: Patagonia Everlong 19

Ran first few miles with Bman in Hillside Park, then easy OM loop night run.

Friday Jan 17, 2014 #

Note
(rest day)

Travel Day

Thursday Jan 16, 2014 #

10 AM

Running long (Santa Barbara Mtns) 3:40:00 [3] 20.0 mi (11:00 / mi) +5121ft 8:51 / mi
shoes: Patagonia Everlong 19

Up huge technical climb in Los Padres Nat Forest. Hot exposed run. Fun day. Ran down with Luke and Krissy.

Wednesday Jan 15, 2014 #

12 PM

Running long (Mount Pinos) 3:50:00 [3] 21.0 mi (10:57 / mi) +3763ft 9:22 / mi
shoes: Patagonia Everlong 19

Run up Pinos with Luke, Krissy and Jenn. Solid day. Ran down in dark with headlamps after shooting on summit for couple of hours.

Tuesday Jan 14, 2014 #

Running (Pt. Mugu) 4:31:00 [3] 27.0 mi (10:02 / mi) +6250ft 8:14 / mi
shoes: Patagonia Everlong 8

Awesome run with Luke, Krissy and Jenn. break for video shoot at 17 miles in for about 1.5 hrs, then finished at dusk. Awesome run.

Monday Jan 13, 2014 #

4 PM

Running (Ventura Beach Path) 45:00 [3] 6.0 mi (7:30 / mi) +100ft 7:23 / mi
shoes: Patagonia Everlong 8

Easy cruiser with Luke and Krissy after day of travel.

Sunday Jan 12, 2014 #

Note
(sick) (rest day)

Finishing up RaceCenter, packing, running errands for travel tomorrow. Feeling much better today, still little sinus crap, but feel half normal today.

Saturday Jan 11, 2014 #

Running hills (Treadmill - Hillclimb) 50:00 [3] 6.0 mi (8:20 / mi) +2275ft 6:08 / mi
(sick) shoes: Patagonia Everlong 8

Feeling better a bit from cold. Was on my back most of the day, fever broke, feel better. 5 mile hill climb on treadmill (5 miles at 5% grade, then 10 minute easy cooldown)

Friday Jan 10, 2014 #

Strength (Circuit + Core) 20:00 [3]

12 PM

Running (Treadmill - Gym) 20:00 [3] 3.2 mi (6:15 / mi)
(sick) shoes: Patagonia Everlong 9

Progressive Tempo workout...still have this dang cold

Thursday Jan 9, 2014 #

Note
(sick) (rest day)

Worked with this stupid cold, day off.

Cycling (Bike Commute - week total) 1:00:00 [3] 10.0 mi (6:00 / mi) +1000ft 5:29 / mi

4 days of bike commuting this week

Wednesday Jan 8, 2014 #

12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.4 mi (7:10 / mi) +333ft 6:52 / mi
(sick) shoes: Patagonia Everlong 9

Footzone noon run, head cold...sucks.

Tuesday Jan 7, 2014 #

Strength (Circuit + Core) 30:00 [3]

12 PM

Running (Treadmill - Gym) 25:00 [3] 3.5 mi (7:09 / mi)
shoes: Patagonia Everlong 9

Easy with 7 x 30 sec pick ups

Monday Jan 6, 2014 #

12 PM

Running hills (Awbrey Butte Loop) 1:03:00 [3] 7.5 mi (8:24 / mi) +900ft 7:33 / mi
shoes: Patagonia Everlong 9

Easy loop with Teague. Quads still sore.

Sunday Jan 5, 2014 #

6 PM

Running (Treadmill - Hillclimb) 40:00 [3] 4.6 mi (8:42 / mi) +2050ft 6:07 / mi
shoes: Patagonia Everlong 8

Hillclimb, easy pace @ 5% grade

Saturday Jan 4, 2014 #

8 AM

Running (Bad Ass 50K) 6:03:00 [3] 31.5 mi (11:31 / mi) +8238ft 9:14 / mi
shoes: Patagonia Everlong 8

Awesome bluebird day at Smith. Solid route, fun day with Jason Leman, Rick and Ken. Killer weather.

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