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

Training Log Archive: broncobilly

In the 31 days ending May 31, 2014:

activity # timemileskm+ft
  Running37 48:14:01 329.6(8:47) 530.44(5:27) 53929
  Cycling20 12:01:00 154.5(4:40) 248.64(2:54) 7450
  Strength4 1:04:00
  Total58 61:19:01 484.1 779.08 61379
averages - sleep:7.8

«»
4:55
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday May 31, 2014 #

Cycling (Nightrocket Ride) 1:38:00 [3] 20.0 mi (4:54 / mi) +1000ft 4:41 / mi

Night ride on 29er

Friday May 30, 2014 #

8 AM

Running long (Smith Rock) 4:03:00 [3] 25.2 mi (9:39 / mi) +6709ft 7:42 / mi
shoes: Patagonia EVERlong 24

Solid outing with Bandit. Troughs-NW Gray Butte-Coles-Burma-Monkey Face-Misery-Burma-Scar-Coles-NW Gray Butte Summit.

Thursday May 29, 2014 #

Running (Kid Loop) 20:00 [3] 1.5 mi (13:20 / mi) +200ft 11:50 / mi
shoes: Brooks Pure Grit black #1

Cycling (Bike Commute) 20:00 [3] 3.0 mi (6:40 / mi) +250ft 6:11 / mi

12 PM

Running (Awbrey Butte-Green Gate) 1:12:00 [3] 10.5 mi (6:51 / mi) +1000ft 6:17 / mi
shoes: Patagonia EVERlong 23

1 mile warm up and 9 miles at Strong Steady State.

Wednesday May 28, 2014 #

Running (Easy Townie Loop) 35:00 [3] 2.4 mi (14:35 / mi) +250ft 13:17 / mi

Easy evening jog with Annie and dog

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

12 PM

Running (S Bridge-Green Gate) 1:15:00 [3] 10.1 mi (7:26 / mi) +469ft 7:07 / mi
shoes: Patagonia EVERlong 23

Noon foot zone run…big group. rainy, windy, hale and sun breaks. Joel and I went out to the gate for extra.

Tuesday May 27, 2014 #

Running (Vick 5K) 35:00 [3] 3.1 mi (11:17 / mi) +389ft 10:05 / mi
slept:7.75 shoes: Brooks Pure Grit black #1

Easy loop with kids and dog

Cycling (Bike Commute) 15:00 [3] 20.5 mi (44 / mi) +250ft 43 / mi

12 PM

Running hills (Double Awbrey Butte) 1:20:00 [3] 10.3 mi (7:46 / mi) +1528ft 6:49 / mi
shoes: Patagonia EVERlong 23

Solid hard steady state pace up south route-archie briggs out and back to green gate.
9 PM

Strength (BB Power Pack v2.0) 17:00 [3]

Monday May 26, 2014 #

Note
slept:9.5 (rest day)

slept in, slammed with yard work and building garden beds…built 3 new raised bed and moved lots of dirt…lots of digging. Should mark it as a X-training day. worked, went to bed by 11 so tired. Got all 7 beds planted with veggies by dark though. BAM.

Sunday May 25, 2014 #

5 PM

Running (Mdw Camp-Benham Falls) 1:58:01 [3] 16.6 mi (7:07 / mi) +1248ft 6:38 / mi
slept:7.0 shoes: Patagonia EVERlong 24

Solid pace effort to Benham Falls and back. 1:01:37 split to falls. Legs felt solid on way back.

Saturday May 24, 2014 #

Running (Vick 5K) 35:00 [3] 3.1 mi (11:17 / mi) +389ft 10:05 / mi
slept:6.8 shoes: Patagonia EVERlong 24

Easy loop with dog and kids
10 PM

Cycling (29er MTB ride) 2:04:00 [3] 24.5 mi (5:04 / mi) +1100ft 4:51 / mi

Nightrocket ride. Up river across on COD, fire roads, bens, shevlin, and back north river trail. solid spin.

Friday May 23, 2014 #

8 AM

Running long (Smith Rock) 4:55:00 [3] 35.5 mi (8:19 / mi) +4886ft 7:21 / mi
(sick) shoes: Patagonia EVERlong 23

Long run with Bandit. Did most of Cole's Loop. Can't believe I've never done that northern loop. 22.5 miles in, we hit truck as aid station. Ran out of water in first leg and then ran another 13 in the park. Ran out of water again, but finished strong. Solid run. Head cold sucks. Coughing now. Dangit.

Thursday May 22, 2014 #

Running (Vick 5K) 24:00 [3] 3.1 mi (7:45 / mi) +389ft 6:55 / mi
shoes: Patagonia EVERlong 24

Evening loop with dog. Steady pace.
12 PM

Running (Awbrey Short Loop) 29:00 [3] 3.8 mi (7:38 / mi) +480ft 6:49 / mi
(sick) shoes: Patagonia EVERlong 23

Easy run back to office after errands. Fighting head cold, yuck.

Wednesday May 21, 2014 #

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

12 PM

Running (S Bridge-Green Gate) 1:22:00 [3] 10.4 mi (7:53 / mi) +475ft 7:33 / mi
shoes: Patagonia EVERlong 21

Legs tired from yesterday. Ran easy today.

Tuesday May 20, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi)

12 PM

Running (Awbrey Butte-Green Gate) 1:14:00 [3] 10.6 mi (6:59 / mi) +1000ft 6:25 / mi
shoes: Patagonia EVERlong 21

Easy up S Route, down Archie Briggs, then Tempo last 6 miles in under 40 min (first split 6:54, mid 4 miles around 6:20-6:35 pace and last mile in 6:07. Legs still little sore deep from Friday , but way better today.
7 PM

Running (Vick 5K) 33:00 [3] 3.1 mi (10:39 / mi) +389ft 9:31 / mi

Easy evening flusher with kids and dog on townie river loop.

Monday May 19, 2014 #

Cycling (Bike Commute) 30:00 [3] 5.2 mi (5:46 / mi) +500ft 5:17 / mi

12 PM

Running hills (Double Awbrey Butte) 1:31:00 [3] 11.6 mi (7:51 / mi) +1530ft 6:58 / mi
shoes: Patagonia EVERlong 21

Double Archie Briggs, Green Gate. Legs still little sore from Friday, but felt better today.
6 PM

Running (Kid + Dog Loop) 15:00 [3] 1.5 mi (10:00 / mi) +300ft 8:24 / mi

Easy loop with kids and dog before dinner.

Sunday May 18, 2014 #

8 PM

Running (River 5 Loop) 41:00 [3] 5.0 mi (8:12 / mi) +390ft 7:38 / mi

Easy loop with dog. Legs still sore but getting better.
11 PM

Strength (BB Power Pack v2.0) 16:00 [3]

Saturday May 17, 2014 #

3 PM

Running (Easy Townie Loop) 28:00 [3] 2.8 mi (10:00 / mi) +370ft 8:53 / mi
shoes: Nike Kiger

Easy with Bman to try to flush out soreness in legs.
8 PM

Cycling (29er Night Rocket Ride) 1:20:00 [3] 17.5 mi (4:34 / mi) +750ft 4:24 / mi

Left at dusk, flusher spinning loop, out Phils area on mainly double track, back haul road and down river thru town. Good flusher, great way to flush by consistent spinning. Legs deep sore from Black Butte.

Friday May 16, 2014 #

8 AM

Running long (Black Butte Double) 3:42:00 [3] 20.6 mi (10:47 / mi) +6910ft 8:11 / mi
shoes: Patagonia Everlong 17

Double Black Butte with Max, Bak, and Cricket. Ran most of first up, then hike/run transitions on 2nd climb (approx. 2 min run, 1 min hiking). Little extra yo-yo up on last one to get little extra with Max.
7 PM

Running (Drake-Newport Loop) 24:00 [3] 2.5 mi (9:36 / mi) +260ft 8:44 / mi

Easy quick loop with dog to flush legs out.

Thursday May 15, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi)

12 PM

Running intervals (Awbrey Butte Double) 1:11:00 [3] 9.6 mi (7:24 / mi) +1420ft 6:29 / mi
shoes: Patagonia EVERlong 21

Hillside-Archie Briggs-Green Gate out and back. 12 x 90 sec hard intervals (30 sec easy) on way back.
7 PM

Running (Kid Loop) 15:00 [3] 1.3 mi (11:32 / mi) +200ft 10:04 / mi

Easy loop with Bman...he got cramp so we hiked alot of the 3 mi loop

Wednesday May 14, 2014 #

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

12 PM

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

FootZone Noon Run. Joel and Ness and I out to Green Gate. Steady State pace back. Warm today. legs feel good.
6 PM

Running (Hillside Park w/ kids) 20:00 [3] 2.0 mi (10:00 / mi) +389ft 8:27 / mi

Easy flusher loop with kids and dog and then quick jaunt to Newport to grab few things for Jenn.

Tuesday May 13, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi)

12 PM

Running hills (Awbrey Butte Triple) 1:26:00 [3] 10.1 mi (8:31 / mi) +2000ft 7:10 / mi
shoes: Patagonia EVERlong 21

Nice warm day. Up S Route, then double on Archie Briggs. Just steady chill pace today. Legs little tired from tempo intervals yesterday.
6 PM

Running (Vick 5K) 31:00 [3] 3.1 mi (10:00 / mi) +289ft 9:11 / mi

Easy shake out with Pippi. Felt good to flush out the legs and work on form at slow pace. Killer evening loop...Roanoke traverse, Double Bridge Drake, 8th st Alley.

Monday May 12, 2014 #

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

12 PM

Running tempo (Awbrey Butte-Green Gate) 1:12:00 [3] 10.2 mi (7:04 / mi) +900ft 6:31 / mi
shoes: Nike Kiger

After 2 mi warmup, 9/10 tempo, 1/10 mi easy x 6 (including one of intervals up Archie Briggs climb in 8:12). Solid workout. Legs feel pretty good.
6 PM

Running (Easy Kid Loop) 30:00 [3] 2.8 mi (10:43 / mi) +250ft 9:53 / mi

Easy loop with Annie w/ Pippi

Sunday May 11, 2014 #

Note
(rest day)

No running, no time with Mother's Day and having to put Mabel down. Sad day at our house.
11 PM

Strength (CL Dumbbell Circuit) 16:00 [3]

Saturday May 10, 2014 #

7 AM

Cycling (29er MTB ride) 1:22:00 [3] 15.0 mi (5:28 / mi) +1000ft 5:09 / mi

Easy jaunt up Bens, Shevlin connect, Mrazek, Shevlin Loop. Super easy pace, legs tired.

Friday May 9, 2014 #

8 AM

Running long (Smith Rock) 4:02:00 [3] 21.7 mi (11:09 / mi) +5445ft 9:01 / mi
shoes: Patagonia Everlong 17

Nice long run with Sinclair. Nice steady pace, no hammering. Threatened rain on and off, but nothing materialized. Legs little heavy from intervals yesterday.

Thursday May 8, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi)

12 PM

Running hills (Awbrey Butte Yo Yo) 1:20:00 [3] 10.3 mi (7:46 / mi) +2006ft 6:33 / mi
shoes: Nike Kiger

5 x 1 min ups, recover down yo-yo'ing up, then 8 x 90 sec on backside on Archie Briggs trail. Tough workout.

Wednesday May 7, 2014 #

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

12 PM

Running (S Bridge-Green Gate) 1:10:00 [3] 9.5 mi (7:22 / mi) +550ft 6:59 / mi
shoes: Patagonia EVERlong 21

Zone crew. Big group today. Ness, Joel and I went to Green Gate. Legs feel much better after just biking yesterday.

Tuesday May 6, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi)

12 PM

Cycling (29er MTB ride) 1:22:00 [3] 17.5 mi (4:41 / mi) +1100ft 4:25 / mi

Lunch ride out Kents, Bens, Skyliners Rd, Shevlin Loop

Monday May 5, 2014 #

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

12 PM

Running (OM loop) 43:00 [3] 5.2 mi (8:16 / mi) +175ft 8:01 / mi
shoes: Patagonia EVERlong 21

Easy, easy lunch run. Legs tired. Body tired. 4 days into hypoxic training. Think body is dragging from it.

Sunday May 4, 2014 #

8 AM

Running hills (Archie Briggs Repeats) 1:40:00 [3] 11.0 mi (9:05 / mi) +2550ft 7:27 / mi
shoes: Patagonia Everlong 17

4 repeats on Archie Briggs.
7 PM

Running (Easy Kid Loop) 20:00 [3] 2.0 mi (10:00 / mi) +369ft 8:31 / mi
shoes: Patagonia Everlong 17

Easy evening jaunt with kids in Hillside Park.
10 PM

Strength (CL Dumbbell Circuit) 15:00 [3]

Saturday May 3, 2014 #

Note
(rest day)

17th wedding anniversary. Laid low.

Friday May 2, 2014 #

Running long (Smith Rock Loop) 3:15:00 [3] 18.3 mi (10:39 / mi) +5400ft 8:20 / mi
shoes: Patagonia Everlong 17

from parking lot, up Misery Ridge, up Summit Trail, Scar, Eagle's Roost, Gray Summit (on S Rd), back Burma.

Thursday May 1, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi)

12 PM

Running hills (Triple Awbrey Butte) 1:17:00 [3] 9.6 mi (8:01 / mi) +1875ft 6:46 / mi
shoes: Patagonia EVERlong 21

Up S. route, double on Archie Briggs

« Earlier | Later »