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.
Monday, March 30, 2009
Thursday, March 26, 2009
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
5 x 10 @ 135
Pullups
max -- 27
13
DB Row
16 each hand @ 100
10 RH @ 100
12 LH @ 100
Pushups
18, 12 @ +35
Wednesday, March 25, 2009
endurance--short trail run
Trails are dry enough in Grand View today. About 50 minutes from work, very easy, still coughing.
Monday, March 23, 2009
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
Pullups
max -- 25
15
10
10
Total - 60
DB Bench Press
6, 5, 7 @ 65s
Dips
15, 20, 15 @ bw
Sunday, March 22, 2009
hike
Sick as a dog all last week, didn't do anything. Today: hike Powerline-->Raider Ridge from home, about 2 hours.
Publish Post
Sunday, March 15, 2009
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.
Friday, March 13, 2009
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
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
Wednesday, March 11, 2009
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.
100 Pullups
100 Dips
Max pullup test on first set, got 27 reps.
Tuesday, March 10, 2009
Monday, March 09, 2009
Sunday, March 08, 2009
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
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
Friday, March 06, 2009
Thursday, March 05, 2009
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
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
Wednesday, March 04, 2009
Tuesday, March 03, 2009
Monday, March 02, 2009
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
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
Sunday, March 01, 2009
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