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Training Log Archive: broncobilly

In the 7 days ending Apr 29, 2013:

activity # timemileskm+ft
  Running7 10:15:00 78.0(7:53) 125.53(4:54) 8404
  Strength2 50:00
  Cycling4 45:00 7.2(6:15) 11.59(3:53) 400
  Total13 11:50:00 85.2 137.11 8804

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Monday Apr 29, 2013 #

Cycling (bike commute) 8:00 [3] 1.2 mi (6:40 / mi)

12 PM

Running (Awbrey Butte + pirate rte) 1:37:00 [3] 12.2 mi (7:57 / mi) +1483ft 7:08 / mi
shoes: Patagonia Everlong 5

Lunch cruiser with Max. Standard Awbrey Loop + pirate river trail below Awbrey Meadows. Sweet singletrack section. Yet another new trail I've never run. I've only lived here 13 years...don't get sick of this place.
C • Got to hear about this new ... 7
10 PM

Strength (Ab Ripper X + pushups) 20:00 [3]

Sunday Apr 28, 2013 #

Note
(rest day)

Another yard work day, shoveling, wheel barrow, and running tiller. Moved LOTS of dirt...manually.

Saturday Apr 27, 2013 #

Note
(rest day)

Huge landscaping day, shoveled dirt and ran tiller all day

Friday Apr 26, 2013 #

Cycling (AM commute) 7:00 [3] 1.2 mi (5:50 / mi)

1 PM

Running long (Smith Rock Loop) 3:12:00 [3] 21.0 mi (9:09 / mi) +4600ft 7:34 / mi
shoes: Patagonia Everlong 6

Troughs loop with Max. Skipped Misery today and hit river trail. hadn't done that in a long time. 80+ degrees today, sunny. Awesome. Good day to top off 100+ miles. 101 and change last 7 days. Ankle is solid.

Thursday Apr 25, 2013 #

12 PM

Running (Awbrey Butte 12) 1:31:00 [3] 12.1 mi (7:31 / mi) +1266ft 6:51 / mi
shoes: Patagonia Everlong 5

North DRT-Awbrey Glenn-Awbrey Butte Loop. 70 degrees today...hot at midday. Legs little tired. So, just cruised it and ran hard last 2 miles off Butte.
9 PM

Running (Treadmill) 35:00 [3] 4.6 mi (7:37 / mi)
shoes: Patagonia Everlong 6

Easy run on treadmill...flusher.

Wednesday Apr 24, 2013 #

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

12 PM

Running (S Bridge-Green Gate +) 1:30:00 [3] 12.1 mi (7:26 / mi) +655ft 7:05 / mi
shoes: Patagonia Everlong 5

Nice sunny day. Cruiser pace to flush out from last night's workout.
10 PM

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

ripper x + power pack HIIT circuit

Tuesday Apr 23, 2013 #

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

7 AM

Running (C Bridge Loop) 30:00 [3] 4.0 mi (7:30 / mi) +400ft 6:51 / mi
shoes: Patagonia Everlong 6

Early morning steady state run. Ankle felt tight first 10 minutes, then completely loosened up.
8 PM

Running (Treadmill) 1:20:00 [3] 12.0 mi (6:40 / mi)
shoes: Patagonia Everlong 6

Tempo workout on treadmill. 7:20, 7:00, 6:40x3, 6:30x3, 6:20x2, 6:00, 7:20. Ankle feeling good.

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