MTB ride

Ride Horse Gulch area, 11.2 miles, about 2 hours easy.

endurance--short trail run

Three Springs long loop, 4.7 mi, low HR. About 56 mins. Not sure why so slow.

strength

50 pullups. Not feeling very well.

strength

Power cleans
Deadlifts
SGDL
BB Curls

Writing this two days later so I forget the weights.

endurance--short trail run

3 Springs Long loop, 53:02, low HR.

strength

Morning:
DB floor press -- really weak today. 5 sets x 3-9 reps.
DB rows -- 20, 10 each side @ 80

Evening:
90 pullups

endurance--long trail run

Pine River trail, almost to Emerald Lake. Turned back due to time limitations. Total time approx 3:55. Low HR all day. It got pretty tough in the last hour to keep the HR below 148 on even a tiny uphill, so lots of walking. Still, one of the best-feeling 4 hour runs I've done.

endurance--short trail run

Three Springs long loop, 4.7 mi, time 53:09, low HR.

endurance--short trail run

Three Springs long loop, 4.7 miles, forgot to start timer.

endurance--short trail run

Three Springs long loop, 53:48, low HR.

MTB ride; strength

Ride up Cascade Divide road. Around 23-24 miles total, 2800' climb per the Suunto. Very easy pace. Time 4:13, including lunch and camera breaks. Avg HR 114. First long ride in years; quite a bit of low back and neck pain toward the end.

Evening:
80 pullups at the park.

ride around town; strength

Ride around town a bit in the AM.

DB floor press @ 80:
11, 8, 8, 5, 3

3 x 12 DB flye @ 35

BB overhead press -- misc light

Shoulder raises -- 3 x 10 @ 25

Pushups -- misc

bike commute

Ride to work and back via trails; 16 miles total

endurance--short trail run

3 Springs area, run/walk at low HR. Had stomach problems again today, not sure what's up.

ride, run/walk, ride

Ride to work, 8 miles.

Run/walk 4.7 miles at lunch. Stomach was upset so had to walk a lot.

Ride home from PVRB after SAR debrief.

endurance--short trail run

Three Springs long loop, 52:54. Couldn't find the HRM today, so I tried to go low-HR by feel.

strength

Bench Press
Work up to 205
fail at 215
2 @ 185
rep out at 155 and 135, think it was 7 and 9 respectively.

Dips
15, 12, 10

ride, hike

Morning:
MTB ride on Junction Creek road, approx 1 hour.

Evening:
SAR mission on Coal Bank Pass. Hiked Engineer Mtn trail up to the meadow, then down the Pass trail.

strength

A bit of riding around town in the AM.

Power clean:
5 singles @ 135
5 singles @ 155

Clean pull:
5 x 5 @ 185

DB row @ 80:
25, 20, 10 each hand -- PR

BB curls:
misc @ 65

endurance--short road run

Run dirt roads around 3 Springs, low HR, about 45 minutes.

endurance; strength

Dirt road run around 3 Springs area--too much mud on the trails. Time about 55 mins, HR low.

Evening:

80 pullups in 9:35.

endurance--short trail run

53:30 around the Three Springs area. Very slow and cut a bit short due to lots of mud.

bike, strength

Ride to work and back.

DB Floor press @ 80:
11, 7,7,5,6 -- rep PR

various weighted pushups, DB skullcrushers, and DB flyes

endurance--short trail run

Low HR run on 3 Springs long loop. Time 52:06, PR.

RAT; strength

Rode around town running errands.

Evening:
Deadlift:
work up to 8 @ 225
2 @ 255
1 @ 275

DB rows @ 80:
20 right hand
25 left hand

bike, run, bike

MTB to work via Hwy 3/Big Canyon. Time approx 48 minutes.

Lunch:
Run, HR <=148, 3 Springs long loop, time 56:48, a bit slower than yesterday.

Bike home, all road, time 35 minutes.