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.