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.