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Training Log Archive: broncobilly

In the 7 days ending Apr 16, 2013:

activity	#	time	miles		km		+ft
Cycling	8	5:51:00	85.9	(4:05)	138.24	(2:32)	3850
Running	3	2:02:00	16.2	(7:32)	26.07	(4:41)	1353
Strength	4	1:44:00
Hike/Jog	1	15:00	1.2	(12:30)	1.93	(7:46)	1650
Total	15	9:52:00	103.3		166.24		6853

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Tuesday Apr 16, 2013 #

12 PM

Strength (Power Pack + Planks) 19:00 [3]

15 min dumbbell circuit + 3x1min planks

C • r you healing? 2

1 PM

Cycling (Stationery Bike) 50:00 [3] 18.0 mi (2:47 / mi)
(injured)

Easy spin with 6 x 1 min hard every 4 min during workout.

Hike/Jog (Treadmill Hillclimb) 15:00 [3] 1.2 mi (12:30 / mi) +1650ft 5:26 / mi
(injured)

Power hike workout with jog transitions mixed in. 15% grade from 4.4-4.7 mph. Ankle is getting closer, still swollen and visually bruised but seems to be notch better every day.

Monday Apr 15, 2013 #

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

12 PM

Cycling (Stationery Bike) 55:00 [3] 19.0 mi (2:54 / mi)
(injured)

Interval workout in gym on bike. 5 min on, 3 min easy spin x 6. Ankle better but still not ready to run yet. Still pretty swollen with yellow and purple bruising below ankle bone.

1 PM

Strength (Ab Ripper X + planks) 22:00 [3]

ripper x + 3-2-1 planks

Sunday Apr 14, 2013 #

9 AM

Cycling (29er MTB ride) 1:50:00 [3] 19.7 mi (5:35 / mi) +1500ft 5:12 / mi
(injured)

From house, thru Shevlin-Bens-Voodoo-Phils-Cascade Highlands...good to spin. Ankle is still swollen but feels lots better today.

11 PM

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

ripper X + 3 x 5min dumbbell circuit

Saturday Apr 13, 2013 #

4 PM

Cycling (Road Bike Loop) 1:06:00 [3] 17.4 mi (3:48 / mi) +1550ft 3:30 / mi
(injured)

Johnson-Tumalo-Archie Briggs-Mt. Wash-Summit Loop. Windy. Ankle is better today but still SUPER swollen. Can walk normally on it, but sore. Icing, wobble board, backwards treadmill rehab. Should be back at it in few days I think. Dusting off my bikes.

Friday Apr 12, 2013 #

Cycling (bike commute) 30:00 [3] 5.0 mi (6:00 / mi) +400ft 5:35 / mi

1 PM

Running (Hillside Park Loop) 10:00 [3] 1.2 mi (8:20 / mi) +100ft 7:43 / mi
(injured) shoes: Patagonia Everlong 6

Rolled my ankle not paying attention in park, scouting mile loop for the kids, stepped on stupid solo rock and rolled it and felt pop. Bye, Bye Rumble on Sunday. Bummer.

C • hope you recovery quickly! 3

Thursday Apr 11, 2013 #

Cycling (bike commute) 10:00 [3] 2.0 mi (5:00 / mi)

12 PM

Running (Awbrey Butte Loop) 59:00 [3] 7.8 mi (7:34 / mi) +920ft 6:48 / mi
shoes: Patagonia Everlong 5

Easy cruiser at lunch, ran Archie Briggs climb as time trial. split was 8:28, felt good. Nice day today.

9 PM

Strength (Ab Ripper X + Power Pack) 33:00 [3]

ripper x + 15 min dumbbell circuit + 3 min planks

Wednesday Apr 10, 2013 #

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

12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.2 mi (7:22 / mi) +333ft 7:03 / mi
shoes: Patagonia Everlong 5

Noon Footzone run, easy pace first half, steady state 2nd half

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