sanjuanswan

Wildflowers on Stony Pass

2011-08-26T19:29:00.000-07:00

Some amazing wildflowers on Stony Pass two weeks ago.

guest blogging

2010-05-05T18:31:00.000-07:00

I'm guest blogging on Cisco IOS tips and tricks this month at Network World.

switching log format

2010-02-27T18:07:00.001-08:00

I'm going to try using Google Docs to track workouts for a while. Maybe I'll actually use this space to write something substantive!

strength

2010-02-21T16:01:00.000-08:00

Foot is still hurting from last weekend, so no cardio yet.

Deadlift:

2 x 5 @ 135
2 x 5 @ 185
10 @ 185

Felt very easy, but I'm still gonna be sore--it's been a long time since any DLing.

random strength stuff

2010-02-19T14:34:00.000-08:00

Played around with light power cleans for a while

3 x 10 BB shrugs @ 175

90 x pushups @ +25

last two days

2010-02-18T12:04:00.000-08:00

Yesterday: easy road ride on the Fargo
Today:

Military Press
warmup, then 5, 5, 9 @ 90
plus a bunch of extra easy sets

Side Raises
a bunch

Deadlift
3 x 5 @ 135
been having some low back pain lately, so I want to ease into these with very light weights.

strength

2010-02-16T11:56:00.000-08:00

Bench Press
5 @ 95
5 @ 135
2 x 5 @ 145
10 @ 145

Pullups
8 @ bw
5 @ +25
2 x 5 @ 45
8 @ +45
8 @ +25
2 x 8 @ bw

Dips
20 @ bw
3 x 12 @ +25
12 @ bw

long snow run

2010-02-14T17:11:00.000-08:00

Kinsey trail in Farmington, following the greatly exaggerated rumors of the snow's demise. One of the harder 9 mile runs I've ever done--over two hours of slogging through slush and mud. Nasty, but at least it was a gorgeous day with great views.

last two days

2010-02-12T17:10:00.000-08:00

Thurs
Military Press
4 x 10 @ 60

Side raises -- a bunch, misc weights

Some pullups & pushups

Fri
Weighted Pushups
100 @ +25, 2 x 20, then 3 x 20 rest/pause

Pullups
about 45, plus another 30-40 on the new office pullup bar during the day

BB curls
various @ 50-60

strength

2010-02-08T12:33:00.000-08:00

Bench Press
10 @ 95
4 x 10 @ 115

Dips
2 x 15

Pullups
15 @ +25 -- pretty sure this is a PR
4 x 10 @ bw

last two days

2010-02-04T11:58:00.000-08:00

Wed: run 30 mins easy on the evil pavement.

Thurs:
Military Press
3, 3, 8 @ 90

DB Row
10 ea @ 65, 3 x 10 ea @ 80

Pushups
2 x 15
4 x 20 @ +25 (all sets except first were 15+rest/pause+5)

BB curls
50, 60 x 10-15

strength

2010-02-02T11:52:00.000-08:00

Bench Press
5 @ 95, 135
1, 1, 5 @ 160

Pullups
8 @ bw
5 @ +25
3 @ +50
1, 1, 2+x @ 75 (just barely missed chin-over-bar on 3rd rep)
10 @ +25

Dips
20 @ bw
3 x 15 @ +25
15 @ bw

last two days

2010-02-01T11:48:00.000-08:00

Sunday -- easy road run, 25 minutes
Monday -- 42 minute road/trail run. The 3 Springs area is getting too muddy, icy, and slushy to run comfortably. Time to break out the Fargo and start road riding a bit.

BJJ, snow shoveling

2010-01-30T15:35:00.001-08:00

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

run, strength

2010-01-29T19:21:00.000-08:00

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

2010-01-27T11:32:00.000-08:00

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

2010-01-26T11:50:00.000-08:00

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

2010-01-25T11:55:00.000-08:00

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

snow shovel

2010-01-24T17:27:00.002-08:00

2+ hours snow shoveling.

run, snow shovel

2010-01-24T17:27:00.001-08:00

25 minute easy run

2.5 hours snow shoveling.

snow shoveling

2010-01-22T18:53:00.000-08:00

Lots and lots.

GPP/strength

2010-01-21T19:42:00.000-08:00

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

easy strength stuff

2010-01-20T17:29:00.000-08:00

Snowing hard AGAIN, 3rd day in a row.

Military Press
BB curls
Side raises
light hang cleans

forgot the weights.

strength

2010-01-19T20:10:00.000-08:00

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

2010-01-16T17:48:00.000-08:00

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

tempo run, GPP

2010-01-15T11:24:00.000-08:00

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

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

strength

2010-01-14T12:33:00.001-08:00

Military Press
DB rows
BB curls

intervals

2010-01-13T12:04:00.001-08:00

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

tempo run

2010-01-12T12:27:00.000-08:00

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

strength

2010-01-11T11:45:00.000-08:00

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

2010-01-10T16:27:00.000-08:00

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

tempo run, GPP

2010-01-08T17:56:00.001-08:00

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

2010-01-07T17:52:00.000-08:00

Three Springs winter route, easy, untimed.

intervals

2010-01-06T15:28:00.000-08:00

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

strength

2010-01-05T15:23:00.001-08:00

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

2010-01-04T12:19:00.000-08:00

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

snow ride

2010-01-03T14:54:00.000-08:00

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

2010-01-02T20:05:00.000-08:00

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!

2010-01-01T13:22:00.000-08:00

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.

tempo run, GPP

2009-12-31T15:31:00.000-08:00

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

2009-12-30T10:54:00.000-08:00

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

2009-12-29T13:10:00.000-08:00

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

2009-12-28T11:52:00.000-08:00

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

2009-12-27T17:02:00.000-08:00

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

2009-12-26T18:24:00.000-08:00

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

2009-12-24T14:32:00.001-08:00

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.

snow run

2009-12-23T20:26:00.000-08:00

Ran down Goeglein, up Horse Gulch until the snow got too soft, then up the hill on 8th in unplowed snow. About 70 minutes, very slow but fun.

light work

2009-12-22T16:30:00.001-08:00

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

2009-12-21T12:45:00.000-08:00

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.

good story on Durango Olympic biathlete twins

2009-12-21T07:48:00.001-08:00

http://durangoherald.com/sections/Features/Columnists/John_Peel/2009/12/21/Durangos_twin_biathletes_take_aim_at_another_Olympics_in_2010/

road / snow run

2009-12-20T11:16:00.000-08:00

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

2009-12-19T15:17:00.000-08:00

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

2009-12-17T18:26:00.000-08:00

Bench Press
5, 5, 12 @ 135

Dips
3 x 15

Single-Leg Bench Squat
3 x 10 each side

road run

2009-12-16T18:28:00.000-08:00

Three Springs roads, 50 minutes easy

strength

2009-12-15T19:19:00.000-08:00

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

Back Extensions

Walking Lunges

BB Curls

road run

2009-12-14T19:10:00.000-08:00

About 45 minutes, Three Springs roads.

weekend

2009-12-13T19:12:00.000-08:00

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

2009-12-11T15:36:00.000-08:00

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

2009-12-10T10:46:00.000-08:00

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

2009-12-07T17:49:00.000-08:00

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

2009-12-06T19:18:00.000-08:00

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

2009-12-04T11:54:00.000-08:00

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

2009-12-01T12:21:00.001-08:00

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

easy trail run

2009-11-30T11:54:00.000-08:00

Easy run/hike on Three Springs trails. Nice to recover a bit from yesterday's thrashing.

Thanksgiving break

2009-11-29T16:06:00.000-08:00

Last few days:

Thanksgiving
Trail run in the AM, about an hour.

Friday
MTB (geared) for 2.5-3 hours on the Ridge, exploring technical trails. What a blast--super anaerobic too.

Saturday
55 pullups

Sunday
3 x 10 each:
DB rows @ 80
ring pushups

2.5 or so hours on the Ridge and in the Gulch, mostly working the same technical stuff as Friday--multiple rounds of serious anaerobic burnout.

road run, GPP

2009-11-24T18:27:00.001-08:00

38 minute dirt road run at the office, then to the gym for 50 pullups & 50 dips.

3 day weekend

2009-11-23T19:30:00.000-08:00

in Moab. Rode Sovereign out-and-back on Sunday, 3 - 3.5 hours off techy singletrack and slickrock. Awesome.

Today: play ride with the family on the Bar M trails, then two quick laps on the practice loop at Slickrock later.

road run

2009-11-18T13:03:00.001-08:00

Three Springs dirt roads, 48 minutes.

road run

2009-11-17T13:45:00.000-08:00

3 Springs dirt road run, untimed.

GPP

2009-11-16T13:46:00.000-08:00

50 pullups, 60 dips.

pseudo CX

2009-11-14T16:14:00.000-08:00

Did a few laps on the college CX course on the Fargo, in the snow. Fun but cold!

MTB

2009-11-14T16:13:00.000-08:00

Rain/snow held off until the afternoon, so did a ride up Crites and back down from work, singlespeed.

MTB

2009-11-12T15:02:00.001-08:00

Last MTB ride for a while--rain/snow tonight. Did reverse Crite's from the office, singlespeed, about an hour.

Veteran's Day MTB

2009-11-11T18:29:00.001-08:00

Rode Phil's World with Tim and Andy. Singlespeed. Not sure of time/distance but we guessed 22-25 miles at 3 to 3.5 hours. Great ride, felt good and strong the whole time.

MTB

2009-11-10T16:12:00.000-08:00

Bro loop, easy, singlespeed.

MTB

2009-11-09T14:59:00.000-08:00

South Rim/Bro Loop at lunch, on the BLT.

MTB

2009-11-08T15:00:00.000-08:00

Raider Ridge area from home, on the BLT.

trail run

2009-11-06T12:15:00.000-08:00

Extended trail loop from 3 Springs, about 55-60 minutes.

MTB, GPP

2009-11-05T12:23:00.000-08:00

Reverse Crites from 3 Springs, singlespeed, pretty hard. Muddy in places. About 60 minutes.

After work:
5 pullups + 5 dips at 30 second intervals
got 6 rounds in 3 minutes, then it was too hard.

Then,
5 pullups + 10 pushups, 11 rounds in 10 minutes.

trail run

2009-11-04T12:25:00.003-08:00

3 Springs trail run, 58 minutes. Normal loop plus extra singletrack on the new trail.

road run

2009-11-02T12:08:00.001-08:00

Run 3 Springs dirt road, 48 minutes.

road run

2009-10-30T13:19:00.001-07:00

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

GPP

2009-10-29T12:16:00.001-07:00

80 burpees in 10 minutes

100 pullups in 10 minutes (5 every 30 seconds)

strength

2009-10-28T12:16:00.000-07:00

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

2009-10-27T18:57:00.000-07:00

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

MTB

2009-10-26T12:31:00.000-07:00

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

MTB ride x 2

2009-10-25T19:31:00.000-07:00

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

2009-10-24T17:24:00.001-07:00

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

MTB

2009-10-24T07:46:00.000-07:00

Reverse Crites from Three Springs, singlespeed.

MTB

2009-10-20T18:53:00.001-07:00

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

MTB

2009-10-20T07:13:00.001-07:00

Easy ride at the test tracks, on the BLT.

trail run

2009-10-19T07:38:00.001-07:00

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

2009-10-15T15:36:00.001-07:00

South Rim/Bro loop at lunch, SS.

MTB

2009-10-14T15:37:00.000-07:00

Ride up to bottom of Crites and back, SS.

MTB

2009-10-13T18:01:00.000-07:00

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

MTB

2009-10-12T18:10:00.000-07:00

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

MTB

2009-10-11T20:22:00.000-07:00

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

2009-10-10T18:13:00.001-07:00

Hiked Goulding Creek trail with Kim.

MTB

2009-10-09T18:12:00.000-07:00

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

strength

2009-10-08T19:05:00.000-07:00

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