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Training Log Archive: broncobilly

In the 7 days ending Jul 22, 2012:

activity	#	time	miles		km		+ft
Running	7	5:44:00	45.3	(7:36)	72.9	(4:43)	2862
Cycling	4	3:15:00	45.6	(4:17)	73.39	(2:39)	600
Strength	2	35:00
Total	13	9:34:00	90.9		146.29		3462

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Sunday Jul 22, 2012 #

7 AM

Running race (Run + Camp Dwight 5K) 32:00 [3] 5.0 mi (6:24 / mi)
shoes: Kinvara 3 flames #3

Warm up and cooldown + 5K in 17:39

9 PM

Strength (Circuit + core) 15:00 [3]

pushups, pullups, dumbells, squats, core

Saturday Jul 21, 2012 #

8 AM

Running hills (Ogden Trail out and back) 1:35:00 [3] 12.0 mi (7:55 / mi) +1237ft 7:13 / mi
shoes: Kinvara 3 flames #3

Paulina run. Start at Peter Skene Ogden Th and up to 6 mile sign and turned around. Crunched for time.

Friday Jul 20, 2012 #

12 PM

Running (Awbrey Butte Loop) 59:00 [3] 7.5 mi (7:52 / mi) +900ft 7:04 / mi
shoes: Kinvara 3 flames #3

Standard loop

8 PM

Cycling (Road Bike) 1:20:00 [3] 25.2 mi (3:10 / mi)

End of China Hat and back at dusk. Hammered to get it in. Man, big appreciation for Tour riders and the speed they pull.

Thursday Jul 19, 2012 #

10 AM

Running (OM Loop) 45:00 [3] 6.0 mi (7:30 / mi) +300ft 7:10 / mi
shoes: Kinvara 3 blue #2

Easy loop

2 PM

Cycling (29er mtb) 55:00 [3] 4.4 mi (12:30 / mi) +200ft 11:59 / mi

Swampy loop with Bman for his 10th birthday. Creek crossings were fun.

Wednesday Jul 18, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi

AM commute

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.3 mi (7:24 / mi) +225ft 7:11 / mi
shoes: Kinvara 3 flames #3

Noon run. Little pick up from upper bridge to Bill Healey bridge. Legs recovering pretty quickly.

Tuesday Jul 17, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi) +200ft 3:40 / mi

AM commute

12 PM

Running (River Trail Candy Cane) 43:00 [3] 5.5 mi (7:49 / mi) +200ft 7:33 / mi
shoes: Kinvara 3 flames #3

Easy out and back at lunch.

Monday Jul 16, 2012 #

12 PM

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

Full body strength + core

C • yes you are. 1

1 PM

Running (Treadmill) 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Kinvara 3 blue #2

Easy flush in gym

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