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Training Log Archive: broncobilly

In the 31 days ending Mar 31, 2014:

activity # timemileskm+ft
  Running26 32:29:00 238.4(8:11) 383.67(5:05) 36689
  Ski3 9:30:00
  Cycling16 8:32:00 104.8(4:53) 168.66(3:02) 7223
  Strength4 1:30:00
  Hike/Jog1 20:00 4.0(5:00) 6.44(3:06) 250
  Total43 52:21:00 347.2 558.76 44161

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Monday Mar 31, 2014 #

Cycling (Bike Commute) 25:00 [3] 7.5 mi (3:20 / mi) +250ft 3:14 / mi

Sunday Mar 30, 2014 #

Running (Awbrey Butte Loop) 1:00:00 [3] 7.8 mi (7:42 / mi) +920ft 6:55 / mi
shoes: Patagonia EVERlong 22

easy pace

Saturday Mar 29, 2014 #

Running (Awbrey Butte Loop) 1:00 [3] 8.0 mi (7 / mi) +1000ft 7 / mi
shoes: Patagonia EVERlong 22

Easy loop

Running (Hillside Park - w/kids) 20:00 [3] 2.0 mi (10:00 / mi) +150ft 9:20 / mi
shoes: Patagonia EVERlong 22

easy with kids

Friday Mar 28, 2014 #

Note
(rest day)

Thursday Mar 27, 2014 #

7 AM

Strength (circuit + core) 20:00 [3]

8 AM

Running (Treadmill Hillclimb) 30:00 [3] 3.0 mi (10:00 / mi) +1200ft 7:15 / mi
shoes: Patagonia EVERlong 21

20 min power hike/running transition work, then a mile at progression 7 to 6 min pace and cool down.

Wednesday Mar 26, 2014 #

Cycling (Bike Commute) 10:00 [3] 1.3 mi (7:42 / mi)

12 PM

Running (S Bridge-Green Gate) 1:11:00 [3] 9.6 mi (7:24 / mi) +550ft 7:01 / mi
shoes: Patagonia EVERlong 21

Easy cruiser with noon run crew. Joel and I tacked on Green Gate.

Tuesday Mar 25, 2014 #

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

12 PM

Running hills (Treadmill Hillclimb) 40:00 [3] 4.4 mi (9:05 / mi) +1600ft 6:46 / mi
shoes: Patagonia EVERlong 21

2 mile run/hike transition work at 5mph @ 15% grade, then 10 minute progression tempo flat (7min pace down to 5:27 pace). Psoas better today after soaking it last night, stretching crap out of it. Still not 100%. Massage on Thurs should help.

Strength (Strength+Core+Sauna) 45:00 [3]

30 min of dumbbell circuit + ab ripper + planks, then run, then 15 min in Sauna doing squat jumps and jumping jacks.

Monday Mar 24, 2014 #

7 AM

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

12 PM

Running hills (Awbrey Butte-Green Gate) 1:18:00 [3] 9.8 mi (7:58 / mi) +920ft 7:19 / mi

Easy Awbrey loop. Legs heavy after yesterday's road ride and psoas super tight. Need massage.

Sunday Mar 23, 2014 #

Cycling (Road Ride) 2:02:00 [3] 35.8 mi (3:24 / mi) +2323ft 3:13 / mi

Solid Twin Bridges Loop with Fenty and Teague for his birthday. Nice day. Hammered ups with Fenty.

Saturday Mar 22, 2014 #

Cycling (Bike Commute) 30:00 [3] 3.7 mi (8:06 / mi) +300ft 7:32 / mi

Hike/Jog (Jog Stroller Townie Hike) 20:00 [3] 4.0 mi (5:00 / mi) +250ft 4:43 / mi

Friday Mar 21, 2014 #

8 AM

Running long (Smith Rock) 3:15:00 [3] 18.5 mi (10:32 / mi) +5975ft 8:04 / mi

Early morning with Max. Burma, Scar, Fat Boy Gate, Up Cougar, NW Gray up, down to South Saddle, Hump, down Snake Pillar, Backside Burma, Misery. Solid, ran a lot of ups. Not sore at all.

Thursday Mar 20, 2014 #

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

Running (Warm up + Treadmill) 40:00 [3] 5.5 mi (7:16 / mi) +800ft 6:24 / mi
shoes: Patagonia Everlong 4

4.4 mile warm up before FootZone Treadmill Hillclimb race. 10 minutes at 15% grade. Edges out Robbie for the bout win, 3rd overall. Went 1.08mi. Good times. Hurt.

Wednesday Mar 19, 2014 #

Cycling (Bike Commute) 22:00 [3] 3.7 mi (5:57 / mi) +300ft 5:31 / mi

12 PM

Running (Southern Bridge Gate Loop) 1:10:00 [3] 9.6 mi (7:17 / mi) +550ft 6:55 / mi

Easy to the bridge, then green gate and back to zone as progressive with Joel. Max pace 6:30. Legs feeling good today. Cold barely there.

Tuesday Mar 18, 2014 #

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

Strength (Power Pack) 15:00 [3]

12 PM

Running intervals (Awbrey Butte 10) 1:15:00 [3] 10.2 mi (7:21 / mi) +1050ft 6:42 / mi
(sick) shoes: Patagonia Everlong 17

8 x 1/2 mile tempo intervals with 1/2 mile off. Not super fast, just quicker to help flush legs more. Cold much better today, this dang thing is long.

Monday Mar 17, 2014 #

Cycling (Bike Commute) 10:00 [3] 1.3 mi (7:42 / mi)

12 PM

Running (OM loop) 39:00 [3] 5.2 mi (7:30 / mi) +180ft 7:16 / mi
(sick) shoes: Patagonia Everlong 17

Easy lunch cruiser to flush out legs. Cold still here, relapsed a little after too much effort yesterday.

Sunday Mar 16, 2014 #

Ski (Telemark at Mtn) 4:00:00 [3]

Cruiser runs with kids and Ely's...fun day...super nice and sunny.

Running long (Smith Rock) 3:13:00 [3] 18.3 mi (10:33 / mi) +5350ft 8:16 / mi
(sick) shoes: Patagonia Everlong 15

Long solo run at Smith after skiing today. Cold front coming. Legs feeling strong. Cold still here, but better today.

Saturday Mar 15, 2014 #

Running (Treadmill) 30:00 [3] 3.5 mi (8:34 / mi)
(sick) shoes: Patagonia Everlong 15

Easy cruiser, cold is beating me down today.

Friday Mar 14, 2014 #

Running (Awbrey Short Loop) 32:00 [3] 3.6 mi (8:53 / mi) +1000ft 7:02 / mi
(sick)

Easy night cruiser...cold is kicking me right now.

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

2 hrs of charging while Annie in lesson, then crusier with her

Thursday Mar 13, 2014 #

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

Running hills (Awbrey Butte 10) 1:10:00 [3] 10.0 mi (7:00 / mi) +1145ft 6:19 / mi
(sick) shoes: Patagonia Everlong 17

Tempo 4 mi out N River Trail, then 1/2 mi easy, Archie Briggs climb hard (8:10 split), 1/2 mile easy, 1 mile hard, cruised downhill to finish.

Wednesday Mar 12, 2014 #

Cycling (Bike Commute) 10:00 [3] 1.3 mi (7:42 / mi)

12 PM

Running (S Green Gate + Awbrey) 1:32:00 [3] 12.3 mi (7:29 / mi) +1080ft 6:54 / mi
(sick) shoes: Patagonia Everlong 17

Southern Bridge Loop, plus green gate with Sinclair and Joel, then tacked on solo south summit of Awbrey Butte for extra. Nice sunny day, legs feel good, still fighting this stupid cold.

Tuesday Mar 11, 2014 #

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

12 PM

Running (Shevlin-Green Shed Loop) 1:51:00 [3] 15.3 mi (7:15 / mi) +1271ft 6:44 / mi
(sick) shoes: Patagonia Everlong 17

Solid loop to scout snow levels up Mrazek Trail with Bandit. Solid pace. not crazy but strong. Good stuff. Needed that.

Monday Mar 10, 2014 #

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

12 PM

Running hills (Double Awbrey Butte) 1:13:00 [3] 9.1 mi (8:01 / mi) +1761ft 6:47 / mi
shoes: Patagonia Everlong 17

Double hit, nice steady pace.

8 PM

Running hills (Treadmill - Hillclimb) 40:00 [3] 5.0 mi (8:00 / mi) +1000ft 6:44 / mi
shoes: Patagonia Everlong 10

Progressive uphill (2% up to 5%) at 8min pace
10 PM

Strength (BB Power Pack 10) 10:00 [3]

Sunday Mar 9, 2014 #

9 PM

Running tempo (Southern Bridge Loop) 1:13:00 [3] 10.1 mi (7:14 / mi) +550ft 6:52 / mi
shoes: Patagonia Everlong 15

Night run in rain. Ran tempo intervals. 2 mi warm up, then 2 x 3mi tempo w/ 1 mi easy in between.

Saturday Mar 8, 2014 #

Cycling (Mountain Bike - 29er) 1:43:00 [3] 20.2 mi (5:06 / mi) +1300ft 4:48 / mi

Night ride. Warm night.

Friday Mar 7, 2014 #

Running long (Smith Rock) 3:45:00 [3] 19.0 mi (11:51 / mi) +5300ft 9:22 / mi
shoes: Patagonia Everlong 15

Blue bird day at Smith with Sinclair. Fun day. Burma-Scar-Fatboy Gate-Cougar Cyn-NW Gray Butte Summit-S Saddle-Down at Snake Pillar-Backside Burma-Misery. Solid outing, felt good.

Thursday Mar 6, 2014 #

Cycling (Bike Commute - week) 1:15:00 [3] 12.5 mi (6:00 / mi) +1000ft 5:35 / mi

12 PM

Running hills (Awbrey Butte-Green Gate) 1:17:00 [3] 10.0 mi (7:42 / mi) +1000ft 7:02 / mi
shoes: Patagonia Everlong 17

Easy lunch run

Wednesday Mar 5, 2014 #

12 PM

Running (Southern Bridge Loop) 55:00 [3] 7.4 mi (7:26 / mi) +333ft 7:08 / mi
shoes: Patagonia Everlong 17

Easy noon run with Zone crew.

Tuesday Mar 4, 2014 #

12 PM

Running tempo (Awbrey Butte 10) 1:08:00 [3] 10.0 mi (6:48 / mi) +1170ft 6:07 / mi
shoes: Patagonia Everlong 17

Tempo run. 4mi at tempo, 1/2 mi easy, then hard up Archie Briggs climb (7:58 split).

Monday Mar 3, 2014 #

7 PM

Running hills (Awbrey Butte Loop) 1:01:00 [3] 7.2 mi (8:28 / mi) +834ft 7:38 / mi
shoes: Patagonia Everlong 15

Easy night run

Saturday Mar 1, 2014 #

11 AM

Ski (Telemark Ski at Mtn) 2:00:00 [3]

Hoodoo for couple of horus before driving to PDX to pick up family.
9 PM

Running (Treadmill) 30:00 [3] 4.0 mi (7:30 / mi)

Easy run on hotel treadmill in PDX

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