Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: broncobilly

In the 7 days ending Jul 21, 2013:

activity	#	time	miles		km		+ft
Running	6	5:40:00	43.6	(7:48)	70.17	(4:51)	3666
Cycling	6	2:49:00	45.4	(3:43)	73.06	(2:19)	2900
Strength	2	45:00
Total	13	9:14:00	89.0		143.23		6566

2:48

0:00

» now

Sunday Jul 21, 2013 #

7 AM

Running hills (Awbrey Butte Loop) 1:05:00 [3] 8.7 mi (7:28 / mi) +850ft 6:50 / mi
shoes: Patagonia Everlong 10

Fartlek workout on Awbrey Green Gate loop from house

11 PM

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

Saturday Jul 20, 2013 #

Note
(rest day)

Day off. 4 hours of yard work. Trailer-ful of wood chips in backyard with wheelbarrow. Lots of shoveling too.

Friday Jul 19, 2013 #

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

4 PM

Running (Shevlin Short Loop) 42:00 [3] 4.8 mi (8:45 / mi) +500ft 7:58 / mi
shoes: Patagonia Everlong 10

Easy loop with Bman on his bike for his Birthday.

Thursday Jul 18, 2013 #

Cycling (Bike Commute) 7:00 [3] 1.2 mi (5:50 / mi)

AM commute to work

Running (Candycane DRT) 45:00 [3] 5.2 mi (8:39 / mi) +150ft 8:25 / mi
shoes: Patagonia Everlong 9

Easy lunch jaunt with Rowley from work. Easy, easy pace.

Wednesday Jul 17, 2013 #

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

12 PM

Running (Southern Bridge Loop) 55:00 [3] 7.5 mi (7:20 / mi) +333ft 7:02 / mi
shoes: Patagonia Everlong 9

Easy paced Footzone noon run. Legs cooked from yesterday. Heavy logs.

10 PM

Strength (Ab Ripper X + dumbells) 25:00 [3]

ripper x + planks + dumbbells + pushups

Tuesday Jul 16, 2013 #

Cycling (bike Commute) 7:00 [3] 1.2 mi (5:50 / mi)

AM Commute

6 AM

Cycling (Roadie Loop) 1:50:00 [3] 35.8 mi (3:04 / mi) +2300ft 2:54 / mi

Early morning road loop with Brent, John, Rob and Teague. Hammerfest. 19mph avg. Legs were cooked on last climb on Johnson Rd out of Shevlin. Fun but tough pace. Need to ride one more ride a week to have legs for thsi ride. Motivator though. Love how legs feel after this.

12 PM

Running (Southern Bridge Loop) 51:00 [3] 7.4 mi (6:54 / mi) +333ft 6:37 / mi
shoes: Patagonia Everlong 9

Interval workout. 6x 1k repeats with 500m floats at easy pace. After morning cycling, legs felt surprisingly okay.

Monday Jul 15, 2013 #

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

12 PM

Running hills (Double Awbrey Butte) 1:22:00 [3] 10.0 mi (8:12 / mi) +1500ft 7:11 / mi
shoes: Patagonia Everlong 9

Hot day. Was worked after this workout, needed water.

« Earlier | Later »