Birthday Challenge

The 40th Birthday Challenge:

Ride 40 miles, road, on the Fargo. 3 hours, easy. Avg HR 127.

Lift 40,000 pounds:

Exercise Weight Reps Total
Pullups 155 80 12400
KB Swing 53 80 4240
Deadlift 155 40 6200
DB Row 80 80 6400
DB Floor Press 160 40 4800
Box Jumps 155 40 6200

Grand total: 41,840 pounds

Did all this back-to-back. Time for weights was about an hour, including riding another couple of miles to the park and back to do pullups.

strength

Warmup:
Row 5 minutes

Power clean
A few reps @ 115
A few reps @ 135
Circuit:
Power clean 135
5 x KB swing @ 53
5 x ball slam @ 20
5 x pushups
5 or 6 sets

Power clean @ 145, a few reps

Attempt power clean @ 155, fail, work high pulls

BB curls

This felt like my first real strength workout in a while. Need to get back to power cleaning my bodyweight.

MTB ride; strength

Ride Mike's/Stacey's Loop on the Fargo in the afternoon, untimed.

Later:
75 pullups at the park
75 ring pushups in the garage

endurance w/ interval

Trail run 3 Springs area. 4 x 2 minute moderate hill interval w/ 2 minute downhill jog recovery. Finished with one hard off-trail hill scramble. 51 minutes total.

endurance--short trail run

Three Springs area, 51 minutes very easy. Legs are pretty tired from the weekend.

endurance--road ride; strength

Home-->CR203-->Valley loop, with a couple of detours on Mitchell Lakes FS road, some other road, and Missionary Ridge road. 37.2 miles, about 3 hours--forgot to check timer. 2000' climb per the Suunto.

Later:
75 pullups
105 ring pushups

endurance--longish trail run

Raider Ridge, 1:55, very slow. Didn't feel too great, but better than being inside!

MTB ride

South Rim/Cowboy Loop from the office. About an hour, easy. Muddy.

endurance--short trail run

Three Springs area, with intervals & a big hill scramble. About 66 minutes.

endurance--short trail run

Three Springs area, out & back with intervals and off-trail scrambles. Time 51:35 total.

endurance, strength

90-100 pullups at the park.

Later: 3 x 5 DB floor press @ 80, misc ring pushups
My upper back has been really messed up from sleeping wrong, so I cut this short.

Later: 3-4 laps on the college cyclocross course. Fun.

MTB ride

Ride Phil's World in Cortez. 18 miles, about 2:15. Felt great on the Fargo; crashed once or twice. Amazing trail--first time there.

road ride

Road the Fargo on the road for 10 miles at lunch; untimed. Fun and easy.

endurance--short road run

Run 33 minutes on 3 Springs area dirt roads. Pretty muddy out.

endurance, strength

Day off for Veteran's Day.

Late Morning
Ride "Half Valley" -- no trail riding due to snow/rain. CR 250-->Trimble-->CR203. About 20 miles, with a lunch break at 16 miles. A little over an hour for the main 16 mile ride.

Afternoon
DB Rows @ 80 -- 3 sets each arm
Tire flips + ring pushups -- 3 sets
Weighted ring pushups: 10, 12, 12

strength, endurance

Morning:
5 x 5 DB floor press @ 80
3 x 15 ring pushups

Afternoon:
4 laps on the college cyclocross course, best time 8:16

60 pullups at the park

MTB ride

Rode the new Fargo in Horse Gulch for about an hour, pretty easy.

GPP

Tried the free "Boot Camp Fitness" class at the gym in 3 Springs today. Moderate workout, sure to make me sore, but not particularly enjoyable. I may join the gym just to have something to do when the weather's bad this winter, but I don't think I'll take any more classes.

MTB ride

Three Springs area, pretty easy, around 50 minutes. First trail ride on my new Salsa Fargo, what a blast.

MTB ride

Sidewinder/Crites/Cowboy from Three Springs. Untimed.

SAR

SAR mission, Middle Mtn area. Maybe 6 miles of rough bushwhacking, couple thousand feet of vertical.

endurance--longish trail run

Run Raider Ridge area from home, slow & easy, time 1:48.