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Training Log Archive: broncobilly

In the 7 days ending Mar 31, 2013:

activity # timemileskm+ft
  Running5 7:45:00 60.1(7:44) 96.72(4:48) 8859
  Cycling5 1:15:00 12.0(6:15) 19.31(3:53) 1001
  Strength2 1:07:00
  Total12 10:07:00 72.1 116.03 9860

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Sunday Mar 31, 2013 #

Note
(rest day)

Easter and family day in Hood River

Saturday Mar 30, 2013 #

Running race (Gorge Waterfalls 50k) 3:42:00 [3] 28.0 mi (7:56 / mi) +5500ft 6:41 / mi
shoes: Patagonia Everlong 6

Gorgeous day in the Gorge. 70s and sunny. Stacked field. Went out easy and didn't get passed last 20 miles, only picked dudes off, ran all of final climb. 6th place. Satisfied with effort. Felt good whole run. was able to throw down some fast splits on the road section in the middle of the course couple of low 6s and one sub 6 split. Leg speed is finally coming around.

Running (warm up) 15:00 [3] 1.5 mi (10:00 / mi)

C • Strong work! 3

Friday Mar 29, 2013 #

Note
(rest day)

Travel Day

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

Thursday Mar 28, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running hills (Awbrey Butte Loop) 1:01:00 [3] 7.5 mi (8:08 / mi) +920ft 7:17 / mi
shoes: Patagonia Everlong 5

Easy lunch loop with Ken. Mellow pace. Nice day.

Wednesday Mar 27, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.3 mi (7:24 / mi) +333ft 7:05 / mi
shoes: Patagonia Everlong 5

Noon run with FootZone. Max, Joel and I just cruised a easy progressive, finished at 6:20s
11 PM

Strength (Ab Ripper-Planks-Pwr Pack) 37:00 [3]

Ripper X + 3-2-1 planks + 15 min power pack circuit...new confusion routine this week.

Tuesday Mar 26, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Awbrey Butte Loop) 56:00 [3] 7.9 mi (7:05 / mi) +1050ft 6:18 / mi
shoes: Patagonia Everlong 5

Easy pace

Monday Mar 25, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running hills (Awbrey Butte Loop) 57:00 [3] 7.9 mi (7:13 / mi) +1056ft 6:24 / mi

Easy lunch loop
11 PM

Strength (Ab Ripper X + Power Pack) 30:00 [3]

ripper x plus 3x5min Bronco Billy Power Pack circuit

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