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Training Log Archive: broncobilly

In the 7 days ending Apr 17, 2011:

activity # timemileskm+ft
  Cycling7 9:05:00 121.7(4:29) 195.86(2:47) 1000
  Strength4 3:36:00
  Running6 2:47:00 20.8(8:02) 33.47(4:59)
  Hike/Jog1 55:00 2.2(25:00) 3.54(15:32)
  Total18 16:23:00 144.7 232.87 1000
averages - sleep:6.7

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MoTuWeThFrSaSu

Sunday Apr 17, 2011 #

10 AM

Running (Easy) 49:00 [3] 5.9 mi (8:18 / mi)
slept:8.5 shoes: Montrail Rogue Racer #3

DRW Lava RR Trail Loop
3 PM

Hike/Jog (Family Hike) 55:00 [3] 2.2 mi (25:00 / mi)

Exploring Lava on edge of trail in Five Fingers
5 PM

Cycling (Singlespeed MTB) 1:25:00 [3] 15.1 mi (5:38 / mi)

DRW-Lava Trail-Green Mtn Loop. Had to bushwack a little from logging, lost singletrack. Lower trails are negotiable again, they've cleared out the brush. Looks bad now, but will look awesome in a year or two with all the thinning...was WAY overgrown.
11 PM

Strength (p90x) 16:00 [3]

ab ripper x

Saturday Apr 16, 2011 #

9 AM

Strength (p90x) 50:00 [3]
slept:8.5

Legs & Back
2 PM

Cycling (Singlespeed MTB) 1:35:00 [3] 18.3 mi (5:11 / mi)

Pulling Bman on Trail-a-bike, some dirt, some trails, mostly pavement. Hills were hard on SS.
5 PM

Running (Easy) 24:00 [3] 3.2 mi (7:30 / mi)
shoes: Montrail Rogue Racer #3

DRW Lava Trail Loop. No SIJ pain, but felt a little twinge toward end...no pain, just very, very dull muscle fatigue feel in the area. Sure fatigued from legs and SS ride before. Try to run fresh in AM to see how it feels again.

Friday Apr 15, 2011 #

8 AM

Cycling (Singlespeed MTB) 2:20:00 [3] 28.7 mi (4:53 / mi)
slept:7.0

From DRW-Bens-KGB-Marvins Loop. 40 and rainy. Rained entire time. Good ride through, nice to be on some singletrack.
12 PM

Cycling (Cross Commute) 30:00 [3] 8.0 mi (3:45 / mi)

Thursday Apr 14, 2011 #

2 PM

Running (Easy) 30:00 [3] 4.0 mi (7:30 / mi)
slept:5.2 shoes: Montrail Rogue Racer #3

Drake Park Grass Loop. No SI Joint pain, none afterward either. Not marking injured anymore on log...baby steps still, but I'll take a 4 mile run. Sweet.
C • Right on!!! 2
10 PM

Strength (p90x) 1:10:00 [3]

Shoulders & Arms + Ab Ripper X + Hip Strength work...good workout...I'm done chattin'...5, 4, 3, 2...

Wednesday Apr 13, 2011 #

12 PM

Running (Easy) 28:00 [3] 3.1 mi (9:02 / mi)
slept:5.5 (injured) shoes: Montrail Rogue Racer #3

OM Flag bridge loop from DT with Kraybill. Felt hint of SI Joint afterward. Going to back off to 20 min rest of week, then test longer or double 20s next week. Stay on bike.
8 PM

Cycling (Cross Commute) 1:50:00 [3] 27.3 mi (4:02 / mi) +500ft 3:58 / mi

Commute to DT in AM. Evening round trip commute in to see Yonder Mountain String Band at Domino Ballroom. Commute home at 1am. Great night with 3/4 moon and hazy skies.

Tuesday Apr 12, 2011 #

Running (Easy) 21:00 [3] 2.6 mi (8:05 / mi)
(injured) shoes: Montrail Rogue Racer #3

Drake Park grass. Test run #2, no pain. Baby steps.
11 AM

Cycling (Cross Commute) 55:00 [3] 16.3 mi (3:22 / mi) +500ft 3:17 / mi
slept:7.0

23 min in - 32 min back...powers back
10 PM

Strength (p90x) 1:20:00 [3]

Chest & back + ab ripper x + hip strength

Monday Apr 11, 2011 #

8 AM

Cycling (Cross Commute) 30:00 [3] 8.0 mi (3:45 / mi)
slept:5.5

12 PM

Running (Easy) 15:00 [3] 2.0 mi (7:30 / mi)
(injured) shoes: New Balance Minimus Road

Easy grass run in Drake Park to test out SI Joint. No pain. Plus, 5 min of hip mobility drills afterward. Good sign.

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