tempo run, GPP

Three Springs winter route, 4.5 miles, tempo run, 40:49. Works out to a 9:06 pace, which is quite a lot faster than I was doing last year at this time--gotta be riding the singlespeed, since that's the only thing that's changed.

Immediately afterward:
50 pullups (20, 3 x 10)
60 dips

run - more GPSing

Ran in steady falling snow today, measured out 1/4 and 1/2 mile sections on the dirt road and on the hill to the substation.

Did one 1/4 mile at a maybe 90% effort in 1:40, one 1/2 interval untimed at about 80%, and one timed at about 85% in 3:30.

strength

Pullups
23 @ bw
8 @ +25
3, 3, 4 @ +50
5 @ +25

DB Bench
10 @ 45, 55
5 @ 65
2 x 7 @ 60

Dips
2 x 15

run (measured), GPP

Ran the Three Springs dirt road long version with GPS.

4.75 miles round trip total
4.5 miles round trip back to the little island on the dirt road, which will be my cooldown spot

Forgot to stop the timer, but the GPS said 6.5 mph average overall (including cooldown), which is a 9:14 pace.

The Suunto claims 480 feet of climb, which seems high. Will have to check it again and average out.

Effort level was a tempo pace.

Evening:
100 pushups
14 , 13 pullups (started to do a ladder set but got interrupted)

snow(shoe) run

Threw the snowshoes in the G24 pack and ran up to the Skyline trail, then up the trail until I needed them. I managed to get up to the super-steep section before the snow got too deep and I lost the trail. Turned around and ran back on the Powerline trail, which was nicely packed and completely runnable.

About 1h52m total.

easy run, strength

It was really cold and windy, so I cut the run short at 25 minutes. After that, I did a quick:

60 pullups
2-3 sets pushups
2 sets weighted pushups

run -- Smelter in the snow

Ran the Smelter access road up to the top of the first steep climb on the 4x4 road; snow was too deep after that. Finally remembered to take a photo of the Ridges Basin side.

light work

Snow all day again today. Had the day off for a family visit, and I was only motivated to do a little light work:

a few random sets of KB swings, pushups, ring pushups, DB floor press w/ bands, rows.

road run

Up the 3 Springs dirt road, on snow. Untimed. A bit slippery out today.

Although I haven't timed it, my slow cruising speed for running seems to be a good bit faster this winter--which has got to be due to the bike. Nice to see some improvement.

road / snow run

Ran the Smelter Mtn access road. Made it a few hundred meters past the second gate before the snow got too soft today.

About 100 minutes and 1200' climb per the Suunto. The only problem with running Smelter in the winter is the views are so great that I spend too much time stopped and staring at them.

BJJ

Took Ian to the Sat kids' BJJ class, his first time. He had fun.

I rolled a bit with the instructor--fun to be on the mat again.

Later:
5 x 10 pullups

strength

Bench Press
5, 5, 12 @ 135

Dips
3 x 15

Single-Leg Bench Squat
3 x 10 each side

road run

Three Springs roads, 50 minutes easy

strength

Pullups
24 @ bw
5 @ +25
2 x 4 @ +50
8 @ +25

Back Extensions

Walking Lunges

BB Curls

road run

About 45 minutes, Three Springs roads.

weekend

Saturday--
Ran about 45 mins on roads. Some GPP stuff afterward:

15 x KB swing @ 35 + 20 pushups, 3 rounds
10 x KB swing @ 53 + 10 ring pushups, 3 rounds
Some DB rows with KBs and 80# DBs

Sunday
DB curls and floor presses--
some warmups @ 25 & 35s,
then 3 x 8 presses @ 35s + purple band
3 x 10 curls @ 35s

Plus a lot of snow shoveling both days.

running in the snow

Yesterday--ran 23 minutes on roads.

Today--ran 80 minutes up the Smelter Mtn access road. Made it almost to the top on packed snow before it got too soft.

strength

Another workout to get back into the weights:

Pullups
20, 15, 10

DB Bench
10 @ 40, 50, 55

Leg Press Machine
Various sets, don't remember the weights, but easy

strength

Heavy snow. Back to the gym; feels like starting over from scratch.

Deadlift
Work up to 3 x 5 @ 185

Pullups
20, 15

Bench Press
Work up to 2 x 5 @ 135

Weak.

weekend

Cold out the last two days, but big snow predicted--so I figured I'd better get riding in while I could:

Saturday--singlespeed from home, Meadow/Mike's/Cuchillo

Sunday--played around on the Ridge, geared.

trail run -- benchmark time

Hard trail run on the more-singletrack version of the Three Springs Cowboy loop: 52 minutes, 700' climb per the Suunto.

Did a short trail run yesterday too.

MTB ride

South Rim/Bro Loop at lunch, singlespeed. Trails are mostly dry and the wet spots are frozen solid. Chilly but still perfect riding.