strength

Pullups
20, 15 @ bw
3, 3, 5 @ +50
10 @ bw

DB Bench
10 @ 50
4, 4, 7 @ 60

Dips
20, 15, 15

long trail run

From home, Powerline->Meadow->Horse Gulch Road North->Extended Ridge->Jenkins Ranch.

3 hours exactly, 1700' climb, and tiring.

MTB

Telegraph-Meadow from home. Tired from yesterday's ride but still good. Caught some air on a small uphill on the singlespeed--must be improving.

MTB

South Rim loop, with JA. Possibly the fastest yet for me--I was pretty wasted at the end.

MTB

Short Cowboy loop; borrowed Andy's Trek Fuel EX 5.5, which I didn't like at all. Too bouncy and a very uncomfortable saddle.

MTB

Yellow Brick short loop. Rode James' Trek 69er for a while; very nice bike.

MTB

South Rim loop, now mysteriously renamed the "Bro Loop" by the other guys...

strength

Pullups:
20,15,15,10

DB bench:
2 x 5 @ 60, 10 @ 60

Split squats:
2 x 10 @ bw

5 pullups + 10 pushups + 15 air squats
2 rounds

long trail run

Raider Ridge/Horse Gulch area, from home, about 2:15. Very slow--wore the HRM and tried to stay below 145. Felt good.

MTB ride

South Rim loop from work, singlespeed, hard. Pretty wasted after this one. Hot day.

easier day

short MTB ride at lunch, singlespeed. Some pushups and rows in the evening.

MTB ride

Same as yesterday. What a great trail.

MTB ride

South Rim/Big Canyon loop from work at lunch, singlespeed. Riding with the fast guys today so it was a hard workout; wore the HRM and was in the upper 150s and low 160s a lot.

short trail run

Rim Trail, about 35 minutes.

long MTB ride

Ride from home on the Fargo.
Lion's Den-->25th Ave-->Colorado Trail-->up towards high point a ways-->Dry Fork-->home via Lightner Ck/160.

About 3h 45m, 3000' climb. Rode clipless on the Fargo for the first time in a while. Knee started hurting at the top of the climb. Otherwise felt great.

MTB

Three Springs -->Crites Loop, singlespeed. Untimed. Great ride, just damp enough for perfect trails.

strength

50 pullups, 50 dips, in about 10 minutes.

strength; MTB

At lunch: 50 pullups, 60 weighted pushups

After work:
Short loop on the front side of Animas Mtn, up to the last intersection before the top. Singlespeed--but definitely above my skill and fitness level. Lots of bike pushing over the rocky sections. Won't be trying this one again soon on the single.

MTB intervals

Forgot my helmet. Punishment was to do 5 singlespeed MTB intervals on the water tower hill (minimal chance for any crashes there). Good workout.

trail run

Three Springs out-and-back to the upper well pad. Legs pretty tired from yesterday. About 37 minutes.

long MTB ride

Rode Molas to Coal Bank on the Colorado Trail, on the Fargo. Took around 3:45 I think. Good bit of hike-a-bike, but that was no big deal. Amazing views.

trail run

Just another hot and dry out-and-back run from Three Springs. Been hitting the hills pretty hard lately. Forgot to start the timer.

trail run

Still recovering from Friday's rock rash episode, but managed a run up Telegraph and back. Felt great going up, but ran out of water early and ended up walking a bunch on the way back.