tempo run, GPP

Three Springs winter route, 4.5 miles, tempo run, 40:49. Works out to a 9:06 pace, which is quite a lot faster than I was doing last year at this time--gotta be riding the singlespeed, since that's the only thing that's changed.

Immediately afterward:
50 pullups (20, 3 x 10)
60 dips

run - more GPSing

Ran in steady falling snow today, measured out 1/4 and 1/2 mile sections on the dirt road and on the hill to the substation.

Did one 1/4 mile at a maybe 90% effort in 1:40, one 1/2 interval untimed at about 80%, and one timed at about 85% in 3:30.

strength

Pullups
23 @ bw
8 @ +25
3, 3, 4 @ +50
5 @ +25

DB Bench
10 @ 45, 55
5 @ 65
2 x 7 @ 60

Dips
2 x 15

run (measured), GPP

Ran the Three Springs dirt road long version with GPS.

4.75 miles round trip total
4.5 miles round trip back to the little island on the dirt road, which will be my cooldown spot

Forgot to stop the timer, but the GPS said 6.5 mph average overall (including cooldown), which is a 9:14 pace.

The Suunto claims 480 feet of climb, which seems high. Will have to check it again and average out.

Effort level was a tempo pace.

Evening:
100 pushups
14 , 13 pullups (started to do a ladder set but got interrupted)

snow(shoe) run

Threw the snowshoes in the G24 pack and ran up to the Skyline trail, then up the trail until I needed them. I managed to get up to the super-steep section before the snow got too deep and I lost the trail. Turned around and ran back on the Powerline trail, which was nicely packed and completely runnable.

About 1h52m total.

easy run, strength

It was really cold and windy, so I cut the run short at 25 minutes. After that, I did a quick:

60 pullups
2-3 sets pushups
2 sets weighted pushups

run -- Smelter in the snow

Ran the Smelter access road up to the top of the first steep climb on the 4x4 road; snow was too deep after that. Finally remembered to take a photo of the Ridges Basin side.

light work

Snow all day again today. Had the day off for a family visit, and I was only motivated to do a little light work:

a few random sets of KB swings, pushups, ring pushups, DB floor press w/ bands, rows.

road run

Up the 3 Springs dirt road, on snow. Untimed. A bit slippery out today.

Although I haven't timed it, my slow cruising speed for running seems to be a good bit faster this winter--which has got to be due to the bike. Nice to see some improvement.

road / snow run

Ran the Smelter Mtn access road. Made it a few hundred meters past the second gate before the snow got too soft today.

About 100 minutes and 1200' climb per the Suunto. The only problem with running Smelter in the winter is the views are so great that I spend too much time stopped and staring at them.

BJJ

Took Ian to the Sat kids' BJJ class, his first time. He had fun.

I rolled a bit with the instructor--fun to be on the mat again.

Later:
5 x 10 pullups

strength

Bench Press
5, 5, 12 @ 135

Dips
3 x 15

Single-Leg Bench Squat
3 x 10 each side

road run

Three Springs roads, 50 minutes easy

strength

Pullups
24 @ bw
5 @ +25
2 x 4 @ +50
8 @ +25

Back Extensions

Walking Lunges

BB Curls

road run

About 45 minutes, Three Springs roads.

weekend

Saturday--
Ran about 45 mins on roads. Some GPP stuff afterward:

15 x KB swing @ 35 + 20 pushups, 3 rounds
10 x KB swing @ 53 + 10 ring pushups, 3 rounds
Some DB rows with KBs and 80# DBs

Sunday
DB curls and floor presses--
some warmups @ 25 & 35s,
then 3 x 8 presses @ 35s + purple band
3 x 10 curls @ 35s

Plus a lot of snow shoveling both days.

running in the snow

Yesterday--ran 23 minutes on roads.

Today--ran 80 minutes up the Smelter Mtn access road. Made it almost to the top on packed snow before it got too soft.

strength

Another workout to get back into the weights:

Pullups
20, 15, 10

DB Bench
10 @ 40, 50, 55

Leg Press Machine
Various sets, don't remember the weights, but easy

strength

Heavy snow. Back to the gym; feels like starting over from scratch.

Deadlift
Work up to 3 x 5 @ 185

Pullups
20, 15

Bench Press
Work up to 2 x 5 @ 135

Weak.

weekend

Cold out the last two days, but big snow predicted--so I figured I'd better get riding in while I could:

Saturday--singlespeed from home, Meadow/Mike's/Cuchillo

Sunday--played around on the Ridge, geared.

trail run -- benchmark time

Hard trail run on the more-singletrack version of the Three Springs Cowboy loop: 52 minutes, 700' climb per the Suunto.

Did a short trail run yesterday too.

MTB ride

South Rim/Bro Loop at lunch, singlespeed. Trails are mostly dry and the wet spots are frozen solid. Chilly but still perfect riding.

easy trail run

Easy run/hike on Three Springs trails. Nice to recover a bit from yesterday's thrashing.

Thanksgiving break

Last few days:

Thanksgiving
Trail run in the AM, about an hour.

Friday
MTB (geared) for 2.5-3 hours on the Ridge, exploring technical trails. What a blast--super anaerobic too.

Saturday
55 pullups

Sunday
3 x 10 each:
DB rows @ 80
ring pushups

2.5 or so hours on the Ridge and in the Gulch, mostly working the same technical stuff as Friday--multiple rounds of serious anaerobic burnout.

road run, GPP

38 minute dirt road run at the office, then to the gym for 50 pullups & 50 dips.

3 day weekend

in Moab. Rode Sovereign out-and-back on Sunday, 3 - 3.5 hours off techy singletrack and slickrock. Awesome.

Today: play ride with the family on the Bar M trails, then two quick laps on the practice loop at Slickrock later.

road run

Three Springs dirt roads, 48 minutes.

road run

3 Springs dirt road run, untimed.

GPP

50 pullups, 60 dips.

pseudo CX

Did a few laps on the college CX course on the Fargo, in the snow. Fun but cold!

MTB

Rain/snow held off until the afternoon, so did a ride up Crites and back down from work, singlespeed.

MTB

Last MTB ride for a while--rain/snow tonight. Did reverse Crite's from the office, singlespeed, about an hour.

Veteran's Day MTB

Rode Phil's World with Tim and Andy. Singlespeed. Not sure of time/distance but we guessed 22-25 miles at 3 to 3.5 hours. Great ride, felt good and strong the whole time.

MTB

Bro loop, easy, singlespeed.

MTB

South Rim/Bro Loop at lunch, on the BLT.

MTB

Raider Ridge area from home, on the BLT.

trail run

Extended trail loop from 3 Springs, about 55-60 minutes.

MTB, GPP

Reverse Crites from 3 Springs, singlespeed, pretty hard. Muddy in places. About 60 minutes.

After work:
5 pullups + 5 dips at 30 second intervals
got 6 rounds in 3 minutes, then it was too hard.

Then,
5 pullups + 10 pushups, 11 rounds in 10 minutes.

trail run

3 Springs trail run, 58 minutes. Normal loop plus extra singletrack on the new trail.

road run

Run 3 Springs dirt road, 48 minutes.

road run

Short, easy run on 3 Springs area roads. Snow on the ground. About 40 minutes.

GPP

80 burpees in 10 minutes

100 pullups in 10 minutes (5 every 30 seconds)

strength

Weighted pullups--misc weights
About 50 dips--misc weights
about 50 walking lunges
5 pullups + 10 pushups + 15 air squats x 3 rounds

short MTB

Short MTB ride on the usual Sidewinder/Cowboy running loop. Cold with snow flurries! Getting close to the end of the season.

MTB

South Rim / Bro Loop at lunch, hard, on the SS.

MTB ride x 2

Short easy ride w/ Kim in the test tracks, Slime Gulch. She rode the BLT and I rode the SS. Then came home and rode the ridge again on the BLT.

MTB

Rode the BLT on the ridge, focusing on technique more than cardio.

MTB

Reverse Crites from Three Springs, singlespeed.

MTB

Reverse Crite's loop, on the BLT. Great ride--fast.

MTB

Easy ride at the test tracks, on the BLT.

trail run

Standard 3 Springs running loop, 45 minutes. Substantially faster than usual, which shows that riding the bike has actually improved my running. I suspect my legs will be sore, though.

MTB

South Rim/Bro loop at lunch, SS.

MTB

Ride up to bottom of Crites and back, SS.

MTB

Muddy today, so I rode 5 repeats on the water tower hill at lunch, singlespeed.

MTB

Rode down Sidewinder to the bottom of Crites to practice climbing the rocky sections. Got the second one but not the first.

MTB

Out-and-back to Windy Gap from Transfer campground, north of Mancos. Rode the Fargo. Beautiful fall weather, chilly. About 20 miles, maybe 2300' climb up to around 11.3k'.

hike

Hiked Goulding Creek trail with Kim.

MTB

From the office at lunch: Cowboy-Sidewinder-Crites-Sidewinder loop. First time doing that one from work. Great loop.

strength

Pullups
10 @ bw
5 @ +25
2 x 3 @ +45
5,7 @ +35

Dips
10 @ bw
4 x 10 @ +20

Deads
2 x 5 @ 135, 155, 185

MTB

South Rim at lunch, singlespeed, moderate pace. Still tired from yesterday.

MTB ride x 2

Short easy ride at lunch, singlespeed, with rain threatening. Water tower-->Cowboy loop.

After work:
Singlespeed ride with one of the dads from the Devo group. Powerline-Telegraph-Yellowbrick-Sidewinder-Crites-Anasazi-Meadow. Dude is fast and totally smashed me; I'm beat. Great ride though.

quick strength workout

3 x 15 ring pushups
2 x 10 DB row @ 80
2 x 25 crunches

long run

Skyline (new name for Extended Ridge) loop from home today, coming down the Nose. 2 hours exactly, easy pace. First run in quite a while; felt fine.

MTB ride x 2

Yellowbrick-Crites long loop at lunch, then Meadow after work. First ride on the BLT, second on the SS.

MTB

"Bro Loop", singlespeed, fast. Felt strong today.

strength

50-60 pullups
50-60 dips

Deadlift
3 x 5 @ 135
3 x 5 @ 155

A few other random lower body exercises.

Time to start working lower body again, and reintegrate the deadlift.

high altitude MTB/hike

Took the day off to enjoy one of the last nice days in the high country for a while. Parked at Red Mountain Pass, rode the Fargo to the top of SJ country road 14 (steep jeep road). Hiked to the top of the little 12k-something peak up there. Rode down, then around all the other jeep roads on the east side of the road.

After that, rode up Black Bear Pass road to the junction with the Porphyry Gulch road, then went up that and hiked almost to the end.

Amazing day.

MTB

Hiked Spud Lake with the family, then got dropped off on the road at the saddle above Hermosa Park. Road down to Hermosa Park, down Hermosa Ck trail, back to Durango. On the BLT.

Hermosa Creek trail took 2:22, including stops to fix a cleat and a flat. Didn't time the whole ride, but at least an hour longer than the creek section.

MTB

Powerline-Meadow-Mike's-Cuchillo from home, about an hour, singlespeed.

MTB

South Rim loop @ lunch, SS. Not feeling great at the time, so took it easy.

MTB

South Rim Loop at lunch, singlespeed, hard.

MTB

South Rim loop at lunch, singlespeed, medium

strength; MTB

At lunch:

Pullups & Dips, mixed weighted and bw sets for >50 each

After work:
Ride Mike's + Meadow loop from home, singlespeed, pretty easy pace

triple bike ride

In honor of SSWC09 (in which I'm volunteering not racing):

Commute to work, all trails, singlespeed
Ride at lunch, South Rim
Commute home

Close to 3 hours of singlespeed riding.

strength

Pullups
20 @ bw
1 x 5 @ +15
2 x 5 @ +45
1 x 6 @ +45
1 x 10 @ bw

DB Bench
10 @ 45
5 @ 65

Military Press
2 x 5 @ 85
1 x 6 @ 85

Pushups
2 x 20

strength

50 pullups, 50 dips at lunch.

MTB; strength

Lunch:
South Rim/Bro Loop with Matt, singlespeed. Chain tension on the Rockhopper seems to be good now.

Evening:
A few sets each of DB rows @ 80, ring pushups, and light KB swings.

long MTB

Rode Jones-Dutch-Hermosa with Mike. Took about 4:25, with about 4000' climb. Rode the last 6-7 miles in a big storm, soaking wet and muddy at the end.

easy hike, MTB moderate

Hike Spud Lake w/ Mike and Ian in the morning.

Afternoon, 90-110 minute ride with Mike in Horse Gulch and on Raider Ridge. Took the BLT, much easier on the body than the SS.

last few days

Today 9/12
Long MTB ride w/ Mike, Tour de Horse Gulch, singlespeed, 2h 45m, 2200 feet climb. Lots of trails on both sides of Telegraph

9/11
3 hour easy hike on SAR mission, morning.
45 minute hammer on Meadow Loop, singlespeed, with Mike, afternoon.

9/10
Bro Loop, on the SC Blur.

9/9
SAR hike @ 11k feet, not particularly hard.

MTB

Quick Telegraph-Anasazi loop from home. Bought a used full suspension bike today; too good a deal to pass up. It will make big backcountry rides a lot less painful but based on one ride it's not as much fun as singlespeed.

long MTB ride on the CT

Animas Overlook-->Champion Ventures Road-->Colorado Trail-->Junction Creek, with a shuttle between Animas Overlook and the bottom of the road (about 7.5 miles of shuttle and a bunch of climb).

30 miles riding, 5 hours, about 3000' of climb and about 5000' of descent.

Rode the Fargo, which beat the crap out of me on the long descent from the high point, even running 20 psi on a huge front tire and Gordo rim combo. Might need to give up and get a bike with suspension.

last three days

Rode South Rim Tuesday-->Thursday, pretty hard each time. Taking today off.

strength

Pullups
20, 15 @ bw
3, 3, 5 @ +50
10 @ bw

DB Bench
10 @ 50
4, 4, 7 @ 60

Dips
20, 15, 15

long trail run

From home, Powerline->Meadow->Horse Gulch Road North->Extended Ridge->Jenkins Ranch.

3 hours exactly, 1700' climb, and tiring.

MTB

Telegraph-Meadow from home. Tired from yesterday's ride but still good. Caught some air on a small uphill on the singlespeed--must be improving.

MTB

South Rim loop, with JA. Possibly the fastest yet for me--I was pretty wasted at the end.

MTB

Short Cowboy loop; borrowed Andy's Trek Fuel EX 5.5, which I didn't like at all. Too bouncy and a very uncomfortable saddle.

MTB

Yellow Brick short loop. Rode James' Trek 69er for a while; very nice bike.

MTB

South Rim loop, now mysteriously renamed the "Bro Loop" by the other guys...

strength

Pullups:
20,15,15,10

DB bench:
2 x 5 @ 60, 10 @ 60

Split squats:
2 x 10 @ bw

5 pullups + 10 pushups + 15 air squats
2 rounds

long trail run

Raider Ridge/Horse Gulch area, from home, about 2:15. Very slow--wore the HRM and tried to stay below 145. Felt good.

MTB ride

South Rim loop from work, singlespeed, hard. Pretty wasted after this one. Hot day.

easier day

short MTB ride at lunch, singlespeed. Some pushups and rows in the evening.

MTB ride

Same as yesterday. What a great trail.

MTB ride

South Rim/Big Canyon loop from work at lunch, singlespeed. Riding with the fast guys today so it was a hard workout; wore the HRM and was in the upper 150s and low 160s a lot.

short trail run

Rim Trail, about 35 minutes.

long MTB ride

Ride from home on the Fargo.
Lion's Den-->25th Ave-->Colorado Trail-->up towards high point a ways-->Dry Fork-->home via Lightner Ck/160.

About 3h 45m, 3000' climb. Rode clipless on the Fargo for the first time in a while. Knee started hurting at the top of the climb. Otherwise felt great.

MTB

Three Springs -->Crites Loop, singlespeed. Untimed. Great ride, just damp enough for perfect trails.

strength

50 pullups, 50 dips, in about 10 minutes.

strength; MTB

At lunch: 50 pullups, 60 weighted pushups

After work:
Short loop on the front side of Animas Mtn, up to the last intersection before the top. Singlespeed--but definitely above my skill and fitness level. Lots of bike pushing over the rocky sections. Won't be trying this one again soon on the single.

MTB intervals

Forgot my helmet. Punishment was to do 5 singlespeed MTB intervals on the water tower hill (minimal chance for any crashes there). Good workout.

trail run

Three Springs out-and-back to the upper well pad. Legs pretty tired from yesterday. About 37 minutes.

long MTB ride

Rode Molas to Coal Bank on the Colorado Trail, on the Fargo. Took around 3:45 I think. Good bit of hike-a-bike, but that was no big deal. Amazing views.

trail run

Just another hot and dry out-and-back run from Three Springs. Been hitting the hills pretty hard lately. Forgot to start the timer.

trail run

Still recovering from Friday's rock rash episode, but managed a run up Telegraph and back. Felt great going up, but ran out of water early and ended up walking a bunch on the way back.

MTB ride, crash

Rode Skull Rock on the Fargo and had a slow crash with lots of rock rash. Bummed.

trail run

Three Springs out-and-back to base of Suicide hill climb, 56 minutes.

MTB ride

Three Springs Yellowbrick loop, on the Fargo with the new bars.

strength

Various sets of weighted pushups and DB rows @ 80.

MTB ride

Shorter ride, Three Springs area, singlespeed. Out to the bottom of the Yellow Brick climb, then back on the Sidewinder-Cowboy loop.

recovery riding

Legs are tired from yesterday. Rode around town, plus a short trip on the rim trail to test out the new handlebars on the Fargo.

ride, hike

Parked at Eureka, rode the Fargo up the the top of Eureka Gulch, hiked up a ridge, rode back down, rode up to Animas Forks and back. Somewhere in the 4500-5000' range of climbing. Total time was 5 hours 22 minutes including hike and breaks.

The new 2.55" tire on the Fargo helped soften the bumps, although it only measures about 2.25" on my rims. Just about burned up the brakes coming down both times.

MTB ride

Three Springs to Old Car trail, out & back, singlespeed.

strength; MTB

At lunch:

70 pullups
4 sets DB bench press
1 x 20 dips

Evening:
Ride about 75 minutes, singlespeed, Powerline-->Mike's and back, pretty easy pace except for a hard push at the top of Mike's.

trail run

Three Springs loop, 53 minutes.

MTB ride; strength

Three Springs loop, short but fast. About 38 minutes.

Later:
Weighted pushups, ring pushups, BB curls at home.

trail run

About 2 hours from home, Telegraph/Raider/Meadow area.

MTB ride

Yellowbrick/Cowboy out-and-back, on the Fargo, about 50 minutes.

trail run

52 minutes, Three Springs long loop.

strength

Pullups
28, 19, 15

DB bench press
15 @ 50
10 @ 60
10 @ 65

Dips
2 x 20

Air squats
4 x 15

BB good mornings
2 x 10 @ 45

long MTB ride

Relay Creek road, on the Fargo, about 3.5 hours round trip. Great ride, but pretty rough on the rocky stuff up high.

log catch up

Tuesday: run 3 Springs long loop
Wednesday: MTB 3 Springs, singlespeed, short on time
Thursday: run 3 Springs long loop
Friday: MTB Yellowbrick-->Crites loop
Sat: off
Sunday: light strength work

strength

Pullups
26, 18, 12

DB bench
15 at 50, 60

Deadlift
3 x 5 @ 135
first time doing DLs in a while, hoping it will fix my back which has been sore lately for no obvious reason

Dips
30 @ bw
10 @ +25

trail run

Extended ridge north-->south from home. First time going up the north J. Ranch trail; longer than I expected, and some bushwhacking. About 2 hours 12 minutes. Great views, lots of climb.

strength

Gone the last week to SFO. Aside from a lot of walking, I did nothing.

Today:

20 ring pushups
5 x 5 DB floor press @ 80s
3 x 15-20 DB row @ 80
3 x 10-15 BB curl, mixed weights
1 x 20 weighted pushup @ +25

strength

Pullups
80 total (28 first set)

Dips
30-20-20

DB Bench
12, 10, 10 @ 55

BB Curls
2-3 x 10 @ 50

Weighted Pushups
2 x 12 @ +25

MTB

Sidewinder-Crites long loop at lunch, singlespeed.

MTB commute, strength

Rode to work via trails, then over to the baseball field after work for Ian's game.

At lunch:

Pullups
28, 16, 14

DB Bench
40, 50, 30 second sets

Dips
2 x 35 second sets

Curls
2 x 35 second sets

short trail run

3 Springs loop, 50 minutes.

MTB ride

Ride singlespeed up to the CO trail highpoint, about 1:40 out and 2:40 overall, with a decent rest at the top. Fun fun! Saw a black bear on the way up.

strength

2 x 30 second sets of:

curls
ring pushups
DB rows @ 80
pushups

Mixed in with some light KB work and ab work.

strength

Pullups
26, 20, 15 (61 in three sets, possible 3 set PR)

DB Bench
3 x 10 @ 60

Dips
2 x 20

some random abs

strength

Not much time today.

Pullups
3 x 10

Dips
1 x 40 @ bw (PR)
15, 12, 10 @ +25

Weighted Pushups
3 x 12 @ +25

BB curls
3 x 10 @ 60

big MTB day

Rode Hermosa Creek trail, north to south with car shuttle, on the Fargo. With two geologists from out of town. Took 3 hours, with several stops. What a blast. Muddy but totally rideable.

After we got back one of them and I hit Horse Gulch for Telegraph->Anasazi->Meadow loop from the house, singlespeed. Yay.

Tired now.

MTB

Rode the usual Yellowbrick route, singlespeed.

strength

20 minute warm-up run

Some light power cleans

50 pullups
60 dips

strength

Had very little time today, had to make it quick:

50 Pullups: 25, 15, 10
60 Dips: 20, 15, 25

MTB ride; strength

Short MTB ride from work, then rode to the gym and did ~50 pullups and ~60 dips.

MTB ride

Cowboy-->Big Cyn loop from 3 Springs, pretty hard. Great ride.

easy strength stuff

20, 15, 15 pullups
2 x 5 DB floor press @ 80
couple of sets of pushups

long trail run

3 hour Tour de Horse Gulch. Very slow, but I was still knackered. Did Powerline-->Telegraph-->Secret-->Meadow-->Crow. As usual, didn't see a single person off the popular trails!

endurance, strength

Lunch:
Run Three Springs regular loop, about 52 minutes, hard on the uphills.

Evening:

DB Floor Press
2 x 5 @ 80

Weighted Pushups
3 x 20 @ +25

KB Swings
20 @ 53
2 x 20 @ 70

BB Curls
4 x 10 @ 70

short trail run

3 Springs short loop, 2 laps, about 32 minutes.

GPP/strength

Warmup: 20 minute singlespeed ride.

DB Floor Press:
2 x 5 @ 80

Weighted Pushups:
3-4 x 15-20 @ +25

BB Curls:
4-5 x 10 @ 70

KB swings
20 @ 53
2 x 20 @ 70

MTB

Spent last week on vacation, didn't do any training at all.

Today: MTB, singlespeed, Horse Gulch area, about 1 hour 50 minutes.

strength

Dug a big hole in the yard, lots of pickax work.

20 ring pushups
4 x 15 weighted pushups @ +25

Curls: various sets

strength

Pullups
5 @ bw
5 @ +15
3 x 5 @ +45
2 x 8 @ +25

BB Curls
15 @ 50
8 @ 60
3 x 10 @ 50

Pulldown Abs
Misc sets, experimenting with different weights and kneeling vs standing

MTB ride

Three Springs area, singlespeed.

after work
Dips
35 @ bw -- PR
3 x 15 @ +25

Pullups
various

Standing ab pulldowns
4 x 15 @ 70

MTB

Three Springs trails, singlespeed.

short trail run

Slow run around Three Springs trails.

trail run; strength

Raider Ridge area from home, forgot to start my watch, but probably around 2 hours. Tired from riding last night, but still good.

Afternoon:
100 pullups at the park

endurance, strength

MTB ride on the singlespeed, Powerline->Meadow->Mike's loop, not sure how long.

Ring pushups: 3 x 20
DB rows @ 80: 2 x 15 each arm
BB curls: 3 x 10
DB military press: some reps, not sure how many

MTB ride

Short loop on the singlespeed, crashed near the top, several abrasions, also screwed up one crank arm.

MTB ride

Ride singlespeed at lunch, about 40 minutes. Turned back on Yellow Brick road; couldn't stay on the bike. Made it up the watertower hill w/o stopping to rest, though.

After work:
80 dips
60 pullups

MTB ride

Lunchtime trail ride on the singlespeed conversion, close to an hour. Fun. Riding that thing is going to get me in shape.

long trail run

Home to top of Pautsky point & back. Ran hard up Telegraph, but ran out of steam on the way back and walked the last mile or so. Also spent a bunch of time talking to another runner at the top. Total time 2:15-ish.

strength

80 pullups
100 dips (got 30 on the first set)

endurance--short trail run

Three Springs trails, 51 minutes, hard on the uphills.

MTB commute, strength

Rode to work (left the truck there last night) in the morning, knee was sore again after the ride... bummed.

At lunch:

60-70 pullups
60-80 dips
some BB curls
some pushups

MTB ride x 2

At lunch, two laps on the Yellow Brick/Suicide hills. Cleaned Yellow Brick for the first time.

After work, ride home Big Cyn -> Hwy 3, about 50 minutes.

endurance--short trail run

Three Springs trails, 56 minutes, hard on the uphills.

strength

Ring pushups
Weighted Pushups
DB rows @ 80

A bunch of each, maybe 60-80. Not sure.

strength

70 pullups, 80 dips.

MTB ride; run

Bike to work, run home, all trails. GPS'd 7.25 miles for the way in, probably a tad shorter on the way back due to a foot-only shortcut; probably 7.

MTB

Ride to work via trails, ride home. About 55 minutes each way. Cleaned Telegraph in the morning.

MTB ride

Yellow Brick-->Crites-->Sidewinder at lunch, about 1 hour, pretty hard.

MTB ride

Ride Hermosa Creek area with Andy, about 11 miles, around 2 hours.

strength

100 Ring Pushups
100 DB Rows each hand @ 80

endurance, strength

Morning: ride to work, about 55 minutes, all trails

Lunch: 60 pullups, 70 dips

Evening: Run home, 1h40m

MTB ride

Home to the top of Telegraph and back, about 1 hour.

MTB ride

Three Springs/Yellow Brick Road w/ Sidewinder finish, about 1 hour.

easy track stuff

6 x 400, slow, at the college track. Ian was along, so couldn't do much.

strength

Pullups
15 @ bw
5 @ +25
5 @ +45
5 @ +40
7 @ +40
4 x 10 @ bw

Dips
3 x 20 @ bw
1 x 15 @ bw

endurance--short trail run

Three Springs Cowboy Loop, about 50 minutes.

MTB

Short ride on 3 Springs trails, about 35 minutes.

endurance--short trail run; strength

Three Springs @ lunch, 51 minutes. Felt good.

Evening:
50 pullups
20, 12, 12 ring pushups
Some BB curls

MTB ride

About 1 hour in Horse Gulch, pretty easy. Testing out the pro bike fit I got a few days ago; knee seems better.

Later, did some light KB work and pushups.

MTB ride

Ride Meadow Loop from home after work, on the Fargo, untimed. Had a blast but knee was sore afterwards.

endurance--intermediate trail run

Run from home to top of Telegraph & back. About 1100' climb, 1:50.

circuit

5 x deadlift @ 135
10 x ring pushup
15 x KB swing @ 70

5 rounds.

strength; intermediate trail run

Morning:
10 x 10 ring pushups

Evening:
Run Raider Ridge from home, time about 1:45. Pretty tough towards the end--my legs are smoked from the Grand Canyon hike and yesterday's circuits.

circuit

10 burpees
10 ball slams @ 10
10 box step ups
10 ring pushups
10 DB rows each hand @ 80
10 KB swings @70

5 rounds.

Untimed and unhurried, but it was still tough. Feeling out of shape.

endurance--long hike

Hike Grand Canyon, Bright Angel to panorama point, 12 miles, 3400 feet climb, time about 4:45.

Ran from Indian Garden to the point and back.

Things of note for Grand Canyon excursions:

getting stuck behind mule trains in the afternoon
fine-grained sand gets in the shoes--consider gaiters
H2O only available at Indian Garden this season.
No need to carry much water going down Bright Angel.
Bright Angel isn't very runnable on the downhill.

strength

Deadlift
5 x 10 @ 135

Pullups
max -- 27
13

DB Row
16 each hand @ 100
10 RH @ 100
12 LH @ 100

Pushups
18, 12 @ +35

token effort

Still coughing, tired. Some pushups, air squats, and KB swings.

endurance--short trail run

Trails are dry enough in Grand View today. About 50 minutes from work, very easy, still coughing.

strength

Still not feeling 100% after being sick last week.

Pullups
max -- 25
15
10
10
Total - 60

DB Bench Press
6, 5, 7 @ 65s

Dips
15, 20, 15 @ bw

hike

Sick as a dog all last week, didn't do anything. Today: hike Powerline-->Raider Ridge from home, about 2 hours.

Publish Post

endurance--intermediate trail run

Alien Trail, time 1:45. Good weather,felt great. Took the GPS and measured it at 8.5 miles with about 650 feet of climb.

strength

Knee is acting up again, ugh.

Warmup
5 x pullup
10 x pushup
15 x air squat
3 rounds

DB Row (RH, LH)
8, 8 @ 50
8, 8 @ 80
16, 17 @ 100
12, 12 @ 100
8, 12 @ 100

Weighted Pushups
12, 20, 20, 15, 12 @ +25
12 @ +35

strength

Started off with a run, but my knee was a bit sore, so I ran over to the gym instead.

100 Pullups
100 Dips

Max pullup test on first set, got 27 reps.

endurance--short road run

Three Springs roads, plus up to the water tower and back, 35 minutes.

endurance--short road run

Three Springs roads, about 48 minutes.

strength

Didn't feel like running on pavement today, so I decided to do a strength workout and run dirt roads tomorrow instead.

Pullups
75 @ bw (at the park, 20, 15, 4 x 10)

Ring Pushups
4 x 10-12

Weighted Pushups
3 x 10 @ +25

BB Curls
4 x 15 @ bar

+ a few random sets of air squats, light KB swings

endurance--short road run

Three Springs roads, untimed, probably around 45 minutes.

strength

Legs are a bit tired from running, otherwise I would have been outside. Great day.

Pullups
26, 15, 9

DB Row
10 each hand @ 80
14, 10, 8 RH @ 100 (big PR)
15, 11, 10 LF @ 100 (PR)

Military Press
Worked up to 5 @ 95, down to 16 @ 45, various sets

endurance--short road run

Three Springs roads, 47 minutes.

endurance--short road run

Three Springs roads, 50 minutes.

strength

DB Bench
5 @ 55
2 x 5 @ 65
7 @ 65

Pullups
100 total, mostly sets of 10-12, first set was 22

Dips
20 @ bw
50 total @ +25, sets of 8-12

endurance--intermediate trail run

Alien Trail in Aztec, 1:48. Felt good.

MTB

Ride Sand Canyon, about 70 minutes, easy.

endurance--short road run

30 minutes around 3 Springs in a brutal wind. Nasty.

strength

"deloading" again.

Power Clean:
Warmup, then
1 x 135 every 15 seconds for 2 minutes

Deadlift:
2 x 12 @ 135

Pullups:
26, 16, 8, 10 @ bw

DB Rows
2 x 12 @ 80 each hand
these are remarkably harder after a few hard sets of pullups!

endurance--short road run

Three Springs roads, with 3x moderate hill repeats. 42 minutes.

strength

"deload" week, whatever that means.

DB Bench
15 @ 35
12 @ 50
10 @ 55

Dips
3 x 15

Pullups
25, 12, 13, 3 x 10 = 80 total

endurance--short road run

Ran from Andy's house up Hermosa Creek road until the snow got too deep, then turned around. 66 minutes total.

ride

Ride E. Animas to Trimble and back, easy. Knee still a little sore at the end. Untimed.

strength

Missed Wednesday, so made up for it today.

Deadlift
5 @ 135
5 @ 185
5 @ 225
5 @ 245
3 @ 255
6 @ 275 -- PR

High Rack DL (just above knee)
3 @ 315
3 @ 365
2 x 1 @ 385

At 385 I was having trouble hanging onto the bar.

DB Rows
10 @ 80 each hand
12 @ 100 RH -- PR
14 @ 100 LH -- PR
8 @ 100 RH
10 @ 100 LH

endurance--short road run

Three Springs roads, 39 minutes.

endurance--short road run

Three Springs roads, including 4 moderate hill repeats. About 42 minutes total.

Strength

Warmup
row 1000m
some TGUs with the KBs
some burpees

DB Floor Press
5, 3, 7 @ 80s

Weighted Pushups
15, then 4 x 12 @ +25

KB Swings
4 x 12 @ 70, two handed
2 x 6 each hand @ 70, one handed

ride; light GPP

Road ride 1 hour, top of Florida hill and back.

GPP
5 ball slams @ 20
10 pushups
15 KB swings @ 53

7 rounds, untimed.

endurance--short road run

26 minutes from home. Cold and windy.

strength; short road run

Military Press
Work up to 3, 3, 6 @ 95

DB Side Raise
4 x 12 @ 25

Road run from home, 46 minutes. Ankle swollen afterwards. Wish I could figure out the ankle thing; the MRI turned up nothing.

endurance--short road run

Three Springs roads, including 6 moderate hill repeats, 36 minutes.

strength

Power clean
Work up to 165

Deadlift
Work up to 2 x 3 @ 255, 1 x 7 @ 255

High Rack Deads (just above the knee)
3 @ 315, 325, 345
First time trying these. Not sure if they are useful or not.

DB Rows
10 @ 80, no straps
10, 8 RH @ 100
12, 10 LH @ 100

strength

DB Bench
5 @ 40, 50, 60
3 @ 70
3 @ 80
6 @ 70

Dips
10 @ bw
10 @ +25
10 @ +35
8 @ +45
6 @ +60

Had a MRI of my ankle today.
Pullups
10, 15, 15, 10 @ bw
5 @ +25
5 @ +35
4 @ +45
2 @ +60
1 @ +60

endurance--short road run

45 minutes, Hillcrest/Jenkins. Decent pace. Felt good for once.

strength

Military Press
5 @ 45, 65, 75
3 x 5 @ 95
5 @ 75, 65

DB Lateral Raise
4 x 10 @ 20, 25s

Pullups
5 x 10

endurance--short road run

Run 38 minutes, Three Springs roads.

strength

Deadlift
Work up to
3 @ 265
5, 5, 6 @ 245
3 @ 225

DB Row
10 @ 80, 90
7 right hand @ 100
10 left hand @ 100
15 each hand @ 80

Pullups
1 x 12

interval

Hill repeats behind the office:

2 easy
1 moderate
1 hard
1 moderate

Set what may have been a PR at 58 seconds on the hard one, which is weird since I'm out of shape.

strength

Back after an easy week and a totally off week.

DB Bench
5 @ 40, 50, 60
6 @ 70

Dips
25 @ bw
12, 10, 8, 8 @ +25

Weighted Pushups
12, 10, 10 @ 25

80 pullups, sets of 10

light work

Some light DB rows, pullups, military press, swings, followed by a walk.

run

Easy road run, about 40 minutes on CR 314. First run in 3+ weeks. Ankle felt OK, hips were sore.

light work

This is supposed to be my "deload" week, but I just found out I'm traveling next week... Anyway:

5 x 10 DB Bench @ various weights
3-4 sets x 10-15 pullups
5 x 12-15 dips @ bw

road ride

Rode from home to Bayfield, one way: Florida-->228-->502. 26.2 miles per the GPS. A little over 2 hours--forgot to set the timer, so I don't have the exact time. Quite a bit of climbing. Gorgeous ride. The Fargo rides great on those dirt roads.

road ride

Road ride, 2h50m from home, about 36 miles. Great day.

strength

Military Press:
5 x 45, 65, 75,80,85,90,95
3 x 100
3 x 105
1 x 115 -- tied PR I think.

Lateral DB Raises:
3 x 10 @ 25
2 x 12 @ 20

Pullups
50 total, misc sets

ride

Road ride, about 50 minutes at lunch.

strength

Deadlift
5 @ 225
5 @ 260
3 @ 275
2 @ 295 -- PR

DB Row
10 each hand @ 80
5 each hand @ 90
10 each hand @ 90 - with straps
10, 8, 7, 5 each hand @ 100 - with straps

Pullups
10, 8, 7 @ +25

Leg Press
10 @ 230,250, 250, 250

strength

BB Floor Press
5 @ 175
2 @ 195 -- failed on 3
3 @ 185
10 @ 135

I think I've been changing my grip width on this, which is causing problems. Maybe time to go back to DBs.

Dips
25 @ bw
12 @ +35
10, 8, 7 @ +45
8 @ +35

Pushups
10 @ +25
10 @ +10

Pullups
5 x 10

strength

Military Press
Bunch of sets in the 55-80 range.

DB Side Raises
3-4 sets @ 25s

DB Shrugs
5 x 15 @ 80s

strength

Deadlift
work up to 5, 5, 7 @ 260 -- PR

The 7 @ 260 is a big PR, felt tough but good.

DB Row
10 each arm @ 80, 90
at 100:
8, 7 right arm
10, 8 left arm

Pullups
8 @ +25
6 @ +35

Leg Press
10 @ 210, 230, 250

random easy stuff

Ankle is still hurting, so I didn't run today. At the gym:

15 minutes on spin bike

5 pullups
10 pushups
15 air squats
10 BB curls

4 - 5 rounds, easy.

strength

BB Floor Press
Work up to
3 @ 185
5 @ 175
6 @ 175

I'd intended to do sets of 5 @ 185, but didn't feel like I could handle it safely.

Dips
15 @ bw
12 @ +35
10 @ +45 -- possible PR
7 @ +55
4 @ +65
8 @ +35
15 @ bw

Pullups
1 x 20
5-6 x 10

endurance--short road run

Golf course loop-->college loop (extended), 41 minutes. Messed up my ankle again on this run at the end, but the rest felt good.

strength--shoulders

Military Press/Push Press
3 x 3 @ 95
This was my first time trying 3x3 with the military, and I overestimated the load. Had to do some push presses. Unfortuately my home bar can't be set up for anything between 80 and 95, but this will be better at the gym.

Military Press
5 x 10 @ 55
20 in-place lunges between sets

DB Lateral Raise + push ups
3 x 10 @ 25s

Weighted Crunches
5 x 10 @ 53# KB

endurance--short road run

59 minutes from home, all on road. Golf course loop-->extended college loop-->golf course loop.