road run

Short, easy run on 3 Springs area roads. Snow on the ground. About 40 minutes.

GPP

80 burpees in 10 minutes

100 pullups in 10 minutes (5 every 30 seconds)

strength

Weighted pullups--misc weights
About 50 dips--misc weights
about 50 walking lunges
5 pullups + 10 pushups + 15 air squats x 3 rounds

short MTB

Short MTB ride on the usual Sidewinder/Cowboy running loop. Cold with snow flurries! Getting close to the end of the season.

MTB

South Rim / Bro Loop at lunch, hard, on the SS.

MTB ride x 2

Short easy ride w/ Kim in the test tracks, Slime Gulch. She rode the BLT and I rode the SS. Then came home and rode the ridge again on the BLT.

MTB

Rode the BLT on the ridge, focusing on technique more than cardio.

MTB

Reverse Crites from Three Springs, singlespeed.

MTB

Reverse Crite's loop, on the BLT. Great ride--fast.

MTB

Easy ride at the test tracks, on the BLT.

trail run

Standard 3 Springs running loop, 45 minutes. Substantially faster than usual, which shows that riding the bike has actually improved my running. I suspect my legs will be sore, though.

MTB

South Rim/Bro loop at lunch, SS.

MTB

Ride up to bottom of Crites and back, SS.

MTB

Muddy today, so I rode 5 repeats on the water tower hill at lunch, singlespeed.

MTB

Rode down Sidewinder to the bottom of Crites to practice climbing the rocky sections. Got the second one but not the first.

MTB

Out-and-back to Windy Gap from Transfer campground, north of Mancos. Rode the Fargo. Beautiful fall weather, chilly. About 20 miles, maybe 2300' climb up to around 11.3k'.

hike

Hiked Goulding Creek trail with Kim.

MTB

From the office at lunch: Cowboy-Sidewinder-Crites-Sidewinder loop. First time doing that one from work. Great loop.

strength

Pullups
10 @ bw
5 @ +25
2 x 3 @ +45
5,7 @ +35

Dips
10 @ bw
4 x 10 @ +20

Deads
2 x 5 @ 135, 155, 185

MTB

South Rim at lunch, singlespeed, moderate pace. Still tired from yesterday.

MTB ride x 2

Short easy ride at lunch, singlespeed, with rain threatening. Water tower-->Cowboy loop.

After work:
Singlespeed ride with one of the dads from the Devo group. Powerline-Telegraph-Yellowbrick-Sidewinder-Crites-Anasazi-Meadow. Dude is fast and totally smashed me; I'm beat. Great ride though.

quick strength workout

3 x 15 ring pushups
2 x 10 DB row @ 80
2 x 25 crunches

long run

Skyline (new name for Extended Ridge) loop from home today, coming down the Nose. 2 hours exactly, easy pace. First run in quite a while; felt fine.

MTB ride x 2

Yellowbrick-Crites long loop at lunch, then Meadow after work. First ride on the BLT, second on the SS.

MTB

"Bro Loop", singlespeed, fast. Felt strong today.