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.