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Training Log Archive: broncobilly

In the 7 days ending Mar 30, 2014:

activity # timemileskm+ft
  Running6 5:00:00 44.6(6:44) 71.78(4:11) 6340
  Strength2 1:05:00
  Cycling3 40:00 6.3(6:21) 10.14(3:57) 500
  Total10 6:45:00 50.9 81.92 6840

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MoTuWeThFrSaSu

Sunday Mar 30, 2014 #

Running (Awbrey Butte Loop) 1:00:00 [3] 7.8 mi (7:42 / mi) +920ft 6:55 / mi
shoes: Patagonia EVERlong 22

easy pace

Saturday Mar 29, 2014 #

Running (Awbrey Butte Loop) 1:00 [3] 8.0 mi (7 / mi) +1000ft 7 / mi
shoes: Patagonia EVERlong 22

Easy loop

Running (Hillside Park - w/kids) 20:00 [3] 2.0 mi (10:00 / mi) +150ft 9:20 / mi
shoes: Patagonia EVERlong 22

easy with kids

Friday Mar 28, 2014 #

Note
(rest day)

Thursday Mar 27, 2014 #

7 AM

Strength (circuit + core) 20:00 [3]

8 AM

Running (Treadmill Hillclimb) 30:00 [3] 3.0 mi (10:00 / mi) +1200ft 7:15 / mi
shoes: Patagonia EVERlong 21

20 min power hike/running transition work, then a mile at progression 7 to 6 min pace and cool down.

Wednesday Mar 26, 2014 #

Cycling (Bike Commute) 10:00 [3] 1.3 mi (7:42 / mi)

12 PM

Running (S Bridge-Green Gate) 1:11:00 [3] 9.6 mi (7:24 / mi) +550ft 7:01 / mi
shoes: Patagonia EVERlong 21

Easy cruiser with noon run crew. Joel and I tacked on Green Gate.

Tuesday Mar 25, 2014 #

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

12 PM

Running hills (Treadmill Hillclimb) 40:00 [3] 4.4 mi (9:05 / mi) +1600ft 6:46 / mi
shoes: Patagonia EVERlong 21

2 mile run/hike transition work at 5mph @ 15% grade, then 10 minute progression tempo flat (7min pace down to 5:27 pace). Psoas better today after soaking it last night, stretching crap out of it. Still not 100%. Massage on Thurs should help.

Strength (Strength+Core+Sauna) 45:00 [3]

30 min of dumbbell circuit + ab ripper + planks, then run, then 15 min in Sauna doing squat jumps and jumping jacks.

Monday Mar 24, 2014 #

7 AM

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

12 PM

Running hills (Awbrey Butte-Green Gate) 1:18:00 [3] 9.8 mi (7:58 / mi) +920ft 7:19 / mi

Easy Awbrey loop. Legs heavy after yesterday's road ride and psoas super tight. Need massage.

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