Training Log Archive: broncobilly

In the 7 days ending Oct 20, 2013:

2:38

0:00

7 AM

Cycling (29er MTB ride) 2:38:00 [3] 29.1 mi (5:26 / mi) +2388ft 5:02 / mi

Great MTB early morning ride. Cold. From house, up Ben's-down Skyliners, dirt roads down to Green Shed and down Mrazek, through Shevlin.

5 PM

Running (Warm up + Zombie Run) 50:00 [3] 4.2 mi (11:54 / mi)
shoes: Patagonia Everlong 14

Run downtown with kids and running the Zombie Run. Good times with kids. Lots of sprint sessions and pick ups to get flags from survivors.

7 AM

Strength (Power Pack + Core) 15:00 [3]

8 AM

Running (Treadmill) 30:00 [3] 4.5 mi (6:40 / mi)
shoes: Patagonia Everlong 14

6 min warmup then 4x4 min at 6 min pace w/ 1-2 min easy at 8 min pace. Last one down to 5:27 pace for last minute. Cooldown.

Cycling (bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Running hills (Awbrey-Green Gate Loop) 1:15:00 [3] 10.0 mi (7:30 / mi) +1000ft 6:51 / mi
shoes: Pearlazumi M2

Easy 10 loop over Awbrey, gorgeous day

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Running (Southern Bridge Loop) 52:00 [3] 7.4 mi (7:02 / mi) +333ft 6:44 / mi
shoes: Patagonia Everlong 14

Noon group run with Zone. 2 mile pickup from Bridge to park

Note
(rest day)

Travel Day

7 AM

Running (Merrell Trails) 54:00 [3] 6.8 mi (7:56 / mi) +675ft 7:16 / mi
shoes: Patagonia Everlong 14

AM cruiser with Darrin Pippo from Gazelle Sports in Grand Rapids. Nice trail. Talked shop whole time.

12 PM

Cycling (bike Commute) 30:00 [3] 4.0 mi (7:30 / mi)