Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: broncobilly

In the 7 days ending Aug 18, 2013:

activity	#	time	miles		km		+ft
Running	9	13:24:00	86.2	(9:20)	138.73	(5:48)	14518
Cycling	4	3:37:00	34.3	(6:20)	55.2	(3:56)	2100
Strength	2	25:00
Total	15	17:26:00	120.5		193.93		16618

6:45

0:00

» now

Sunday Aug 18, 2013 #

6 AM

Running (Broken Top) 1:00:00 [3] 6.0 mi (10:00 / mi) +1000ft 8:38 / mi
shoes: Patagonia Everlong 12

Dawn patrol photoshoot with Fred at Broken Top. Bluebird morning. Awesome day to cruise around trails at Broken Top. Super chill pace with lots of sightseeing and scouting for shots. Lots of intervals. :)

10 PM

Strength (Pushups + Planks) 5:00 [3]

Saturday Aug 17, 2013 #

3 PM

Cycling (29er MTB ride) 3:05:00 [3] 29.2 mi (6:20 / mi) +1900ft 5:58 / mi

Solid shuttle ride from Dutchman to town with my homeboy Mark from Ashland. Dutchman tie to Flagline, Swampy, S Fork, Skyliners, Lower Whoops, Bens. Solid ride. Good to spin the legs after Thurs-Friday run block.

Friday Aug 16, 2013 #

7 AM

Running long (Tumalo Mtn-Broken Top) 3:45:00 [3] 23.8 mi (9:27 / mi) +5000ft 7:53 / mi
shoes: Patagonia Everlong 11

Solo outing on Friday morning. From Dutchman, up Tumalo, bushwhacked off North side to Flagline trail, up rd 370/380 to Broken Top and up to the east glacier below Broken Hand, then back Metolius, Flagline, and Dutchman Tie and another summit of Tumalo Mtn. Solid outing, felt great all day.

5 PM

Running hills (South Sister) 3:00:00 [3] 12.0 mi (15:00 / mi) +4500ft 11:04 / mi
shoes: Patagonia Everlong 12

Photoshoot with Fred Marmsater. Fun to do a shoot with a runner. We ran mellow pace up to Lewis Glacier, took bunch of shots on the knife ridge overlooking the glacier with crazy clouds rolling over the summit and ridge line. didn't quite summit due to the weather, but it was all good. Fun to hang out in weird-ass weather. Ran down with headlamps. Lots of time on my feet at elevation today. Solid.

Thursday Aug 15, 2013 #

6 AM

Running hills (Bridge Creek Loop) 1:44:00 [3] 13.8 mi (7:32 / mi) +2100ft 6:35 / mi
shoes: Patagonia Everlong 11

Dawn patrol with Rick and Pete. Solid pace. Broken Top TH in 60 min flat. Nice morning.

C • Funny. Just saw this! See... 4

12 PM

Running (Old Mill-DRT) 48:00 [3] 6.2 mi (7:45 / mi) +370ft 7:20 / mi
shoes: Patagonia Everlong 12

Lunch cruiser to shake legs out.

7 PM

Running (Twilight 5K w/ kids) 30:00 [3] 3.1 mi (9:41 / mi)
shoes: Patagonia Everlong 10

Super mellow outing with kids. They both wanted to run the 5K. Annie ran her first. Benjamin PR'd with sub-30 and Annie ran 30:25. Proud of them.

Wednesday Aug 14, 2013 #

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

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.6 mi (7:06 / mi) +333ft 6:49 / mi
shoes: Patagonia Everlong 12

Footzone run. Joel V. and I put hammer down progressively from bridge to Colorado Bridge on return. 6:30 down to 5:15 pace at end.

9 PM

Strength (Ab X + Pushups + Planks) 20:00 [3]

Tuesday Aug 13, 2013 #

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

12 PM

Running intervals (Awbrey Butte 10) 1:18:00 [3] 10.5 mi (7:26 / mi) +940ft 6:51 / mi
shoes: Patagonia Everlong 12

10 min warm up, then 4x3 min @ 5k pace w/ 1 min easy, 4 min easy then 2 mile tempo, 4 min easy, then archie briggs climb hard (9:00 split), then steady state remainder of run over top and off south side. Definitely feel little fatigue from 7 hours in tent at 8000ft last night.

Monday Aug 12, 2013 #

Cycling (Bike Commute) 10:00 [3] 1.5 mi (6:40 / mi)

3 PM

Running (Run Commute) 25:00 [3] 3.2 mi (7:49 / mi) +275ft 7:13 / mi
shoes: Patagonia Everlong 12

Super tired today, had to take car to shop. Run commute to pick it up

« Earlier | Later »