BJJ, snow shoveling

Rolled a bit with an instructor at the BJJ kids' class, then a couple of hours of shoveling on the roof.

run, strength

Short winter route, out to the gate & back, approx 3 miles, time 25:11, tempo pace.

Military Press
warmup, then 5, 5, 9 @ 85

Side raises
a bunch

intervals

1/2 mile intervals on snow:

3:22
3:45
3:21
4:04

Can't really compare 1 and 3 with 2 and 4 because one direction is slightly uphill and the other slightly downhill, and there was a strong headwind in the uphill direction.

strength

Bench Press
5 @ 135
3, 3, 8 @ 150

Pullups
10 @ bw
5 @ +25
3, 3, 5 @ +60
10, 6 @ +25

Dips
4 x 20 @ bw

tempo run

3 Springs winter route, 4.5 miles, 42:19.

snow shovel

2+ hours snow shoveling.

run, snow shovel

25 minute easy run

2.5 hours snow shoveling.

snow shoveling

Lots and lots.

GPP/strength

100 each:
pullups (ladder 14-->1)
pushups @ +25 (ladder 14-->1)
walking lunges (5 x 20)

easy strength stuff

Snowing hard AGAIN, 3rd day in a row.

Military Press
BB curls
Side raises
light hang cleans

forgot the weights.

strength

Bench Press
5, 5, 9 @ 140

Pullups
10 @ bw
5 @ +25
5 @ + 55
5, 6 @ +45
10 @ +25

Dips
20 @ bw
12, 10 @ +25

long run

Horse Gulch, on snow, 90 minutes, very easy.

tempo run, GPP

3 Springs short winter run -- out to the gate & back. Muddy. Time 24:59.

Then:
Pullups -- 50 total
Pushups -- 50 total @ +25

strength

Military Press
DB rows
BB curls

intervals

6 x 1/4 mile hill repeats on the substation hill, on snow, time in the 1:46-1:52 range.

tempo run

3 Springs winter route, 4.5 miles, time 40:46.

strength

Pullups
10 @ bw
5 @ +25
1 @ +65
1 @ +70
3 @ +70
11 @ +25
5, 3 @ +25

Bench Press
5 @ 95, 135
2 x 1 @ 155
5 @ 155

Pushups
2 x 15 @ +25

DB Shrugs
2 @ 15 @ 50

Dips
15 @ bw

long run

Long run on snow in Horse Gulch. 2h16m total.

tempo run, GPP

3 Springs route out to the gate and back, about 3 miles, 25:39. I think this is about an 8:30 pace if I've got the mileage right.

Afterwards:

55 pullups
misc military press

short run

Three Springs winter route, easy, untimed.

intervals

1/4 mile intervals on the substation hill climb. 4 reps, 1:45-1:55 times.

strength

Pullups:
10 @ bw
5 @ +25
3, 3, 4 @ +60

Bench Press:
5 @ 135
3, 3, 8 @ 145

Dips
2 x 20

DB Rows:
10, 12, 15 each arm @ 65

tempo run

3 Springs winter route-- 4.5 miles, 40:15, tempo pace. Felt strong.

snow ride

Rode the Fargo on the Skyline/Powerline loop from home, in the snow. Fun--now I want a fatbike for dedicated snow riding!

snow run, strength

Run:
Home-->Skyline-->Powerline, 50 minutes, easy pace on snow
Intended to go longer but zinged my ankle a bit

Strength:
Pullups - 15, 13, 12, 11, 10
Pushups - 5 x 20
DB shrugs - 3 x 10 @ 80

snow ride!

Rode the Fargo on packed snow around the Meadow Loop and up Horse Gulch road. 2.4" tires, low pressure. Not an amazing workout,at least this time,but really fun.