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Training Log Archive: broncobilly

In the 7 days ending Oct 24, 2013:

activity	#	time	miles		km		+ft
Running	6	7:03:00	53.2	(7:57)	85.62	(4:56)	5193
Cycling	4	3:38:00	39.1	(5:35)	62.92	(3:28)	3388
Strength	2	35:00
Total	12	11:16:00	92.3		148.54		8581

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Thursday Oct 24, 2013 #

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

10 AM

Running long (Bridge Cr-S Fork-Swede) 2:46:00 [3] 20.4 mi (8:08 / mi) +2700ft 7:14 / mi
shoes: Patagonia Everlong 14

Long run from Skyliners TH. Gorgeous day. Went to snow level up Bridge Creek Trail, then across to South Fork and back Swede Ridge. New gel mixed is close, real close.

C • mix? 2

Wednesday Oct 23, 2013 #

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

12 PM

Running (S Bridge - Green Gate) 1:08:00 [3] 9.5 mi (7:09 / mi) +630ft 6:44 / mi
shoes: Patagonia Everlong 14

Out and back to green gate with Joel and Wolfeman. Good steady clip coming back.

Tuesday Oct 22, 2013 #

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

12 PM

Running hills (Double Awbrey Butte) 1:03:00 [3] 8.0 mi (7:52 / mi) +1463ft 6:43 / mi
shoes: Patagonia Everlong 14

Easy pace with few 1-2 min pickups on low grade ups and time trial up Archie Brigs climb (8:19 split). Legs feeling pretty good.

Monday Oct 21, 2013 #

Cycling (Bike Commute) 30:00 [3] 5.0 mi (6:00 / mi) +500ft 5:29 / mi

work and out to have beers with Riley

12 PM

Running intervals (OM-Drake Park) 46:00 [3] 6.6 mi (6:58 / mi) +400ft 6:35 / mi
shoes: Patagonia Everlong 14

10 min warm up then 5 x 1k intervals w/ 2:30 easy + cool down

Sunday Oct 20, 2013 #

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.

Saturday Oct 19, 2013 #

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.

Friday Oct 18, 2013 #

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.

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