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