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Training Log Archive: broncobilly

In the 7 days ending Mar 6, 2011:

activity # timemileskm+ft
  Running7 7:49:00 59.4(7:54) 95.6(4:54) 6956
  Ski1 3:00:00
  Strength2 40:00
  Total10 11:29:00 59.4 95.6 6956
averages - sleep:6.9

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MoTuWeThFrSaSu

Sunday Mar 6, 2011 #

7 AM

Strength (20-10-20-40 workout) 20:00 [3]
slept:6.0 (sick)

20 legs - 10 pullups - 20 pushup - 40 core X 3. No rest between any sets, varying exercises. Good time efficient workout. Been so slammed, have not got good strength session in lately, felt good to get pumped, probably gonna be little sore tomorrow.
8 AM

Running (Treadmill Tempo) 30:00 [3] 4.8 mi (6:15 / mi) +220ft 5:59 / mi
(sick) shoes: Brooks Green Slience

warm up at 8 min pace for 10 min at 2% grade, then flat 19 min starting at 7:20 pace down to 6 min pace for last mile. 1 min cooldown. Crunched for time. Head cold still around, but on the mend for sure.
1 PM

Ski (Tele ski) 3:00:00 [3]

Skiing with Benjamin at mtn. Lots of cruising turns on easy runs. He's getting good enough now I can get a good cruiser ski in. Lots of fun sweeping carver tele turns today.

Saturday Mar 5, 2011 #

Note
slept:10.0 (sick) (rest day)

Dang cold still here. Took day off and slept in. Had sinus headache. Almost rallied to run with Rod in PM, but he bailed due to sick kid. I didn't motivate on my own.
C • and dang, he's really sick.... 1

Friday Mar 4, 2011 #

9 AM

Running long (hills) 2:37:00 [3] 17.1 mi (9:11 / mi) +2235ft 8:10 / mi
slept:6.8 (sick) shoes: Montrail Rogue Racer #2

Horse Ridge-Golden Basin loop with Rod. Good run with some old school Horse Ridge stuff thrown in. About 1/2 of the loop was crusty 2-4" of snow with a few tracks in sections. Ran most of the hard climbs (actually, only "the beach" section). Solid run with some of the drier desert flat sections in 6:20-6:40 pace. Legs felt a little heavy after yesterdays hard workout, just had to take more gels (glycogen stores depleted I'm sure).
C • walking? 2
3 PM

Running hills (Treadmill Hill Climb) 49:00 [3] 5.0 mi (9:48 / mi) +3253ft 6:04 / mi
(sick) shoes: New Balance Minimus

Treadmill hill workout. 2 1/2 min at 13:20 pace at 12% grade power hike, then 2 1/2 min at 8:34 pace running at 9% grade x 6 = 30 minutes, then 19 min cooldown at 8:34 pace at 2% grade. Broke out my CAD skills and math skills on my design software and figured a grade (%) conversion to feet per mile if anyone wants it for treadmill workouts to figure amount of climbing per mile based on the grade you have it set on. NB Minimus was comfy, good one to mix in every once in a while.

Thursday Mar 3, 2011 #

12 PM

Running (tempo) 56:00 [4] 8.2 mi (6:50 / mi) +648ft 6:21 / mi
slept:6.5 (sick) shoes: Montrail Rogue Racer #2

Tried river trail north, still some patchy, junky snow. Jumped off at mile 3 and up roads and around rolling base of Awbrey Butte, thru COCC and back downtown. Good tempo work with good hills. Legs felt good. Windy, partly cloudy.

Wednesday Mar 2, 2011 #

12 PM

Running (Easy) 56:00 [3] 7.4 mi (7:34 / mi) +200ft 7:23 / mi
slept:6.7 (sick) shoes: Montrail Rogue Racer #2

Southern Bridge Loop with Zone crew. Fun to make fun of Hokus. Max was testing them. He said they were horrible and he would never run in them again, but he would break them out for Halloween. Good laughs. Snows melting, still sloppy on River Trail section. Legs feel better today. Head cold still here.

Tuesday Mar 1, 2011 #

12 PM

Running (Easy) 55:00 [3] 7.2 mi (7:38 / mi) +200ft 7:27 / mi
slept:6.6 (sick) shoes: Adidas Adios-bronco version

Easy Road loop. Everything still melting. Lots of slush still. Felt tired. Woke up this morning with a head cold. Kids had it last week. Thought I'd missed it. Dangit.
10 PM

Strength (10-15-25 workout) 20:00 [3]

10 pullups, 15 pushups, 25 abs x 3 sets of varying exercises. Quckie, hadn't done strength in over a week, was feeling soft and had to get SOMETHING in.

Monday Feb 28, 2011 #

12 PM

Running tempo (mellow tempo) 1:06:00 [4] 9.7 mi (6:48 / mi) +200ft 6:40 / mi
slept:6.0 shoes: Montrail Rogue Racer #2

OM Bridges Loop on pavement. Spitting Rain and Windy, above freezing, all trail conditions are melting mess. No choice. 2 mile warmup, then 7 mile mellow tempo (6:50 down to 6:20 pace). Crazy wind gusts. Legs took a while to get in the rhythm, but finished off nicely. Should do a similar workout like this more often.

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