short trail run; interval

Trail run Three Springs area, with intervals on a soft dirt hill:

3 x 30 second hill repeats
2 x bounding hill repeats
1 x broad jumps

Max HR around 164 again; not sure why so low these days.

MTB ride

Three Springs/Suicide Hill bypass/Telegraph, with an extra repeat on Suicide Hill. About 55 mins.

MTB ride; strength

Ride 33 minutes, Three Springs Cowboy loop.

Evening
warmup
5 x pullup, 10 x pushup, 6 x box step
3 rounds

DB rows @ 80
10, 25, 15,15 each arm

BB Curls
work down from 75, sets of 10

Misc abs

endurance--short trail run

Run Three Springs area, with cross-country steeplechase/bushwhack at the end for fun. Untimed--maybe 50 minutes?

ride/hike

MTB ride from the chimney in La Plata Canyon to Kennebec Pass, then climb Cumberland Mtn (12,389'). About 3:30 total, lots of climb.

strength

Warmup:
5 x pullup, 5 x ring pushups, 5 x box jump
3 rounds

DB floor press @ 80:
9, 9, 9, 6, 6, 6, 3, 3, 3; total 51 reps

Pullups alternated w/ floor press:
3 x 6 @ +35
5 x 6 @ +25
2 x 6 @ bw

Ring Pushups:
6 @ +25
12, 10, 10, 9 @ bw

DB shrugs @ 80:
4 x 12

med ball situps
2 sets

MTB ride; strength

Sidewinder/Crites loop from Three Springs, a little over an hour.

Evening:
A few sets of weighted pullups

MTB ride

Three Springs--Sidewinder-->up Suicide-->down bypass. Untimed.

endurance--short trail run; strength

Lunch: not much time, 30 minute trail run, solid pace

Evening

Pullups
20, 10

DB rows @ 80
10, 20, 15, 10 each arm

BB curls
6 sets x 10, misc weights

BB military press
3 x 15 @ bar

high rep dips, partially supported
3 x max

endurance--short trail run

home-->college trail-->power line loop. 30 minutes.

strength

DB Floor Press @ 80:
9,9,8,7,5,5,5,3

alternated with
6 x pullup @ +25

Ring pushups
3 x max (15, 10, 10 I think)

Various other pushups and med ball situps

2 x 30 second push press @ 25# DBs

MTB ride

Three Springs-->Suicide Hill Bypass-->Crites-->Sidewinder-->Cowboy loop. About 66 minutes. Pretty hard ride.

MTB ride

Three Springs to Suicide Hill bypass. About 31:10 to the top. Had a flat on the way down.

MTB ride

Out & back, Three Springs to top of Suicide climb via bypass, 31:50 to the top.

strength

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

Pullups
6 x 10 alternated with floor presses

Ring Pushups
3 x max reps, something like 14, 11, 9

DB Flyes @ 25
3 x 12

MTB ride

Three Springs out-and-back to the top of the backside Telegraph bypass, about 54 minutes. About 33:30 to the top.

endurance--intermediate trail run

Raider Ridge loop from home. 93 minutes, then 15 minutes of walking because my foot started twinging again.

Morning--75 pullups at the park.

strength

Rain today. In the garage:

Warmup
row 1000m, step ups, box jumps

Deadlift
2 x 5 @ 135, 185, 205, 225

5 x Feet to bar + 20 situps
3 sets

4-5 x 15 ring pushups

DB rows @ 80
25, 15 each arm

OH Presses
Misc sets @ 75, finished with DB presses

endurance--short trail run

Three Springs long loop, 50:27, PR for low HR version.

MTB ride; strength

Three Springs area ride, 52 minutes.

Evening:
DB floor press @ 80
6 sets x 7
1 x 6

Ring pushups
4 x 10

Pullups
6 x 10

BB curls @ 65
3 x 8-10

endurance--short trail run

45 minutes low HR run, 3 Springs trails. Checking to see if the foot is going to act up. So far so good, but I think I'll continue taking it easy with running for a while.

MTB ride

Three Springs area, 45-50 minutes.

GPP

At the 3 Springs Park:

10 burpees + 20 KB swings @ 53.
7 rounds in about 21 minutes, easy pace.

strength

Rain today. Foot is messed up from yesterday. In the garage:

Warmup: row 2000 meters, slow

10 ring pushups
DB floor press @ 80: think it was 4, 6, 6, 6, 6, 6, 4
2 x 15 ring pushups

5 x toes to bar + 10 atomic situps, 3 rounds

BB curls
3-4 x 10 @ 65

DB row @ 80
3 x 15 each arm

endurance--long trail run

Horse Gulch area, low HR, time 1:56. Right foot is really sore afterward, not sure why.

Later:
70-80 pullups spaced throughout the afternoon.