endurance--short trail run; strength

3 Springs long loop, 53:56. Stopped the timer while talking to some German MTBers. Low HR again.

Evening:
DB Floor Press @ 80s:
10, 8, 8, 5, 6 -- rep PR at 10

Weighted Pushups @ +25:
3 x 14

DB skullcrushers:
5 @ 25s
2 x 8 @ 17s

endurance--short trail run; strength

Lunch:
Three Springs long loop, 53:48, avg HR 142.

Evening:
DB floor press @ 80:
5 sets, something like 9, 7, 6, 6, 5

Weighted Pushups @ +25:
16, 12, 12

endurance--short trail run

3 Springs long loop, 54:32, HR avg 142, tried to stay <148.

endurance--short trail run; strength

Morning:
Run 55 minutes on college and power line trails, HR < 150.

Evening:
Deadlift
10 @ 135
5 @ 185
10 @ 205
5 x 5 @ 225
2 @ 255
2 x 1 @ 255

DB rows @ 80:
20 each hand, PR right hand
15 each hand

SAR training

Technical rescue practice, Vallecito area. Not strenuous.

endurance--short trail run

Three Springs, 47 minutes with HRM, HR <150.

strength

DB Floor Press @ 80s:
8, 8, 7, 8, 6

Close grip DB floor press @ 35s:
3 x 15-20

Flyes:
misc

GPP

Evening, not much time:

run to Jenkins Ranch Park, ~8:30
25, 12, 10, 7, 7 pullups w/ approx 60 secs rest between sets
run home, 6:07

intervals; strength

At lunch:
6 intervals on the water tower hill, about 93-98 seconds each.

Evening:
some random stuff--
burpee box jumps
situps
DB and BB curls

strength

Ignacio Rec Ctr at lunch

Bench Press
work up to 5 @ 185 -- rep PR
2 x 2 @ 185

Weighted Dips:
8 @ 25
10 @ 45
5, 4 @ 70
6 @ 45

Bent over DB rows:
8 @ 80
8 @ 90
10 @ 100 left hand
8 @ 100 right hand

Pullups
15

Power Shrugs
misc @ 225

hike; strength

Hiked up to just below Little Giant/Dives pass in Silverton area, explored side roads in the area. Total hike around 3 hours, around 2300 feet climb.

Evening:
Deadlift: work up to 8 singles @ 255

DB bent over rows @ 80:
20, 16 right hand
20, 20 left hand

endurance--short trail run

Power Line trail from home to Jenkins Ranch Park, stop at park for 30 pullups (25 + 5), run home, 32 minutes total.

endurance--short trail run

Three Springs short loop, 35-40 minutes.

endurance--short MTB; GPP

Short MTB ride at lunch; 30 mins maybe.

Evening:
Ride to Jenkins Ranch park
65 pullups + 65 pushups in 8:42
Ride home

interval; strength

At lunch:
5 x hill repeats on the water tower hill.

Night:
Misc DB curls, DB OHP, DB rows

strength

Pretty tired from yesterday's run. Late in the evening:

Floor press:
8,7,6,6,6 @ 80# DBs

endurance--long trail run

Double Animas Mtn loop--about 3:15-ish (forgot to stop timer), with 2800+ feet of climb. Slow.

easy bike ride; strength

30 minute MTB ride on powerline trail early AM. Stopped at a park for 20 pullups.

Late morning:

GJ workout "11":

5 x ball slam @ 20
10 x pushups
15 x KB swing @ 53

11 rounds, time 12:18.

Power cleans -- a few singles and doubles @ 135, 155.

Deadlift
3 singles @ 255
2 x 5 @ 225

DB rows
1 x 20 left hand
1 x 15 right hand

endurance--MTB commute

Ride to work via Rt3/Big Canyon trail route. 49 minutes ride time.

interval

Hill repeats on the water tower hill at lunch. 5 repeats, untimed, total outing time around 40 mins.

endurance--short trail run; strength

Three Springs area at lunch, 46 minutes.

Evening:
Box jumps, 5 x 5
DB floor press @ 80: 8,4,7,5,5
Various power clean, power shrug, clean pull, snatch pull combos
Bent over DB rows: 10, 15 each side @ 80

strength, endurance--MTB

Lunch:
75 pullups
Some power cleans @ 135
5 x 7-12 floor press @ 65

Evening:
MTB Horse Gulch area on SAR mission

endurance--short trail run

Three Springs extended southern loop, 48 minutes easy. Hot.

endurance--short trail run

Three Springs trails, extended southern loop, 47 minutes easy.