endurance--short trail run

Three Springs, 57 minutes, low HR.

strength

Deadlift
Work up to 275
down to 225, can't remember reps

Ring pushups
5 x 10-12

Bar complexes
Cleans, hang cleans, push press, rows @ 115

a few pullups

some light KB stuff

endurance--short road run

In Ignacio today--46 minutes easy.

endurance--short trail run

3 Springs area, different route today. 67 minutes low HR.

endurance--short trail run

Three Springs long loop, low HR, 57 minutes. Still not feeling great.

endurance--short trail run

Haven't felt great lately, so took some time off. Today: 57 minutes trail run around 3 Springs, low HR.

Evening:
10,8,8 DB floor press @ 80

a few BB rows

that's about it. Just no energy.

endurance; strength

Short run at lunch, 3 Springs area, 33 minutes slow.

Evening:
DB curls, DB skullcrushers, bunch of sets.

strength

Bench Press
Warm up, work up to 185
3, 2 @ 185
4-5 x 5 @ 155

Pullups
15 @ +25 -- tie PR I think
5, 6, 5 @ +45

DB rows @ 105
couple of sets low numbers; couldn't hold on to the DB.

endurance--short trail run

3 Springs long loop, 53:53. Forgot the HRM, but tried to keep the pace slow. Still sore from Friday and yesterday.

strength

DB Floor Press @ 80:
10, 6, 6, 6, 6

Deadlift:
Work up to 285

BB Row:
5 x 5 @ 185

Misc KB work

Pullups:
15, 15, 10, 10

long hike

Ophir Pass Road to Columbine Lake, to Pk 13510, and back. About 6 hours, incl. lots of sightseeing breaks. Amazing views today. About 4200-4500' of climb.

endurance--short trail run; strength

Three Springs long loop, 4.7 mi, low HR, 51:44, PR for low HR.

Evening:
DB floor press @ 80s
Weighted Pushups
Curls @ 65
45-50 pullups

endurance--short trail run

Three Springs long loop, low HR, 52:11.

strength, SAR

Morning
Floor press, 9, 6, 6, 5, 5 @ 80# DBs
Weighted Pushups -- lots
DB rows @ 80 - 2 sets
Walking lunges - misc

Evening into the next day:
long SAR mission on Middle Mtn.

MTB ride

Ride Horse Gulch area, 11.2 miles, about 2 hours easy.

endurance--short trail run

Three Springs long loop, 4.7 mi, low HR. About 56 mins. Not sure why so slow.

strength

50 pullups. Not feeling very well.

strength

Power cleans
Deadlifts
SGDL
BB Curls

Writing this two days later so I forget the weights.

endurance--short trail run

3 Springs Long loop, 53:02, low HR.

strength

Morning:
DB floor press -- really weak today. 5 sets x 3-9 reps.
DB rows -- 20, 10 each side @ 80

Evening:
90 pullups

endurance--long trail run

Pine River trail, almost to Emerald Lake. Turned back due to time limitations. Total time approx 3:55. Low HR all day. It got pretty tough in the last hour to keep the HR below 148 on even a tiny uphill, so lots of walking. Still, one of the best-feeling 4 hour runs I've done.

endurance--short trail run

Three Springs long loop, 4.7 mi, time 53:09, low HR.

endurance--short trail run

Three Springs long loop, 4.7 miles, forgot to start timer.

endurance--short trail run

Three Springs long loop, 53:48, low HR.

MTB ride; strength

Ride up Cascade Divide road. Around 23-24 miles total, 2800' climb per the Suunto. Very easy pace. Time 4:13, including lunch and camera breaks. Avg HR 114. First long ride in years; quite a bit of low back and neck pain toward the end.

Evening:
80 pullups at the park.

ride around town; strength

Ride around town a bit in the AM.

DB floor press @ 80:
11, 8, 8, 5, 3

3 x 12 DB flye @ 35

BB overhead press -- misc light

Shoulder raises -- 3 x 10 @ 25

Pushups -- misc

bike commute

Ride to work and back via trails; 16 miles total

endurance--short trail run

3 Springs area, run/walk at low HR. Had stomach problems again today, not sure what's up.

ride, run/walk, ride

Ride to work, 8 miles.

Run/walk 4.7 miles at lunch. Stomach was upset so had to walk a lot.

Ride home from PVRB after SAR debrief.

endurance--short trail run

Three Springs long loop, 52:54. Couldn't find the HRM today, so I tried to go low-HR by feel.

strength

Bench Press
Work up to 205
fail at 215
2 @ 185
rep out at 155 and 135, think it was 7 and 9 respectively.

Dips
15, 12, 10

ride, hike

Morning:
MTB ride on Junction Creek road, approx 1 hour.

Evening:
SAR mission on Coal Bank Pass. Hiked Engineer Mtn trail up to the meadow, then down the Pass trail.

strength

A bit of riding around town in the AM.

Power clean:
5 singles @ 135
5 singles @ 155

Clean pull:
5 x 5 @ 185

DB row @ 80:
25, 20, 10 each hand -- PR

BB curls:
misc @ 65

endurance--short road run

Run dirt roads around 3 Springs, low HR, about 45 minutes.

endurance; strength

Dirt road run around 3 Springs area--too much mud on the trails. Time about 55 mins, HR low.

Evening:

80 pullups in 9:35.

endurance--short trail run

53:30 around the Three Springs area. Very slow and cut a bit short due to lots of mud.

bike, strength

Ride to work and back.

DB Floor press @ 80:
11, 7,7,5,6 -- rep PR

various weighted pushups, DB skullcrushers, and DB flyes

endurance--short trail run

Low HR run on 3 Springs long loop. Time 52:06, PR.

RAT; strength

Rode around town running errands.

Evening:
Deadlift:
work up to 8 @ 225
2 @ 255
1 @ 275

DB rows @ 80:
20 right hand
25 left hand

bike, run, bike

MTB to work via Hwy 3/Big Canyon. Time approx 48 minutes.

Lunch:
Run, HR <=148, 3 Springs long loop, time 56:48, a bit slower than yesterday.

Bike home, all road, time 35 minutes.

endurance--short trail run; strength

3 Springs long loop, 53:56. Stopped the timer while talking to some German MTBers. Low HR again.

Evening:
DB Floor Press @ 80s:
10, 8, 8, 5, 6 -- rep PR at 10

Weighted Pushups @ +25:
3 x 14

DB skullcrushers:
5 @ 25s
2 x 8 @ 17s

endurance--short trail run; strength

Lunch:
Three Springs long loop, 53:48, avg HR 142.

Evening:
DB floor press @ 80:
5 sets, something like 9, 7, 6, 6, 5

Weighted Pushups @ +25:
16, 12, 12

endurance--short trail run

3 Springs long loop, 54:32, HR avg 142, tried to stay <148.

endurance--short trail run; strength

Morning:
Run 55 minutes on college and power line trails, HR < 150.

Evening:
Deadlift
10 @ 135
5 @ 185
10 @ 205
5 x 5 @ 225
2 @ 255
2 x 1 @ 255

DB rows @ 80:
20 each hand, PR right hand
15 each hand

SAR training

Technical rescue practice, Vallecito area. Not strenuous.

endurance--short trail run

Three Springs, 47 minutes with HRM, HR <150.

strength

DB Floor Press @ 80s:
8, 8, 7, 8, 6

Close grip DB floor press @ 35s:
3 x 15-20

Flyes:
misc

GPP

Evening, not much time:

run to Jenkins Ranch Park, ~8:30
25, 12, 10, 7, 7 pullups w/ approx 60 secs rest between sets
run home, 6:07

intervals; strength

At lunch:
6 intervals on the water tower hill, about 93-98 seconds each.

Evening:
some random stuff--
burpee box jumps
situps
DB and BB curls

strength

Ignacio Rec Ctr at lunch

Bench Press
work up to 5 @ 185 -- rep PR
2 x 2 @ 185

Weighted Dips:
8 @ 25
10 @ 45
5, 4 @ 70
6 @ 45

Bent over DB rows:
8 @ 80
8 @ 90
10 @ 100 left hand
8 @ 100 right hand

Pullups
15

Power Shrugs
misc @ 225

hike; strength

Hiked up to just below Little Giant/Dives pass in Silverton area, explored side roads in the area. Total hike around 3 hours, around 2300 feet climb.

Evening:
Deadlift: work up to 8 singles @ 255

DB bent over rows @ 80:
20, 16 right hand
20, 20 left hand

endurance--short trail run

Power Line trail from home to Jenkins Ranch Park, stop at park for 30 pullups (25 + 5), run home, 32 minutes total.

endurance--short trail run

Three Springs short loop, 35-40 minutes.

endurance--short MTB; GPP

Short MTB ride at lunch; 30 mins maybe.

Evening:
Ride to Jenkins Ranch park
65 pullups + 65 pushups in 8:42
Ride home

interval; strength

At lunch:
5 x hill repeats on the water tower hill.

Night:
Misc DB curls, DB OHP, DB rows

strength

Pretty tired from yesterday's run. Late in the evening:

Floor press:
8,7,6,6,6 @ 80# DBs

endurance--long trail run

Double Animas Mtn loop--about 3:15-ish (forgot to stop timer), with 2800+ feet of climb. Slow.

easy bike ride; strength

30 minute MTB ride on powerline trail early AM. Stopped at a park for 20 pullups.

Late morning:

GJ workout "11":

5 x ball slam @ 20
10 x pushups
15 x KB swing @ 53

11 rounds, time 12:18.

Power cleans -- a few singles and doubles @ 135, 155.

Deadlift
3 singles @ 255
2 x 5 @ 225

DB rows
1 x 20 left hand
1 x 15 right hand

endurance--MTB commute

Ride to work via Rt3/Big Canyon trail route. 49 minutes ride time.

interval

Hill repeats on the water tower hill at lunch. 5 repeats, untimed, total outing time around 40 mins.

endurance--short trail run; strength

Three Springs area at lunch, 46 minutes.

Evening:
Box jumps, 5 x 5
DB floor press @ 80: 8,4,7,5,5
Various power clean, power shrug, clean pull, snatch pull combos
Bent over DB rows: 10, 15 each side @ 80

strength, endurance--MTB

Lunch:
75 pullups
Some power cleans @ 135
5 x 7-12 floor press @ 65

Evening:
MTB Horse Gulch area on SAR mission

endurance--short trail run

Three Springs extended southern loop, 48 minutes easy. Hot.

endurance--short trail run

Three Springs trails, extended southern loop, 47 minutes easy.

strength

Spent last week in Orlando at Cisco Live, did nothing physical.

Today at home, hot weather:

Max Pullup Test: 30 @ bw, tied PR

Power cleans @ 135, 155, a few each
Clean pulls, snatch pulls @ 205, 225

DB Floor Press 3, 5, 4, 4, 4, 3 @ 80# DBs

walk

Walk 30 minutes. Back is messed up from too much travel I think.

endurance--short road run

In CT. Run 30 minutes easy.

GPP

In CT:

12 burpees
12 pullups

10 rounds in about 29 minutes, not pushing the pace but it still sucked. All pullup sets unbroken.

hike

Short hike in the woods of Mount Greylock in MA with Laura, Jane, and Gordon. Summit was closed.

strength

Deadlift
5 @ 135
3 @ 185
2 @ 205
2 X 1 @ 255
2 X 1 @ 275
1 @ 300
3 X 1 @ 275
6 X 2 @ 255


10 KB row each side @ 75
8-10 BB curl @ 75
4 x SBJ
3 rounds

GPP; "11"

First time in ages on a timed circuit workout. Used the old GJ classic "11":

5 x ball slam @ 20
10 x pushups
15 x KB swing @ 53

11 rounds

Time 10:37.

This is almost 4 minutes faster than my previous PR, which makes me wonder if I lost count and missed a round or something.

Then:

30 secs burpees + 30 secs shadowboxing
light pace (5-6 burpees per 30 secs)

5 minutes

strength

Bench Press
9, 7 @ 155
10, 7, 6 @ 135

Dips
5 x 5 @ +50

Upper body strength was feeling off today.

Evening:

100 pullups: 25, 15, 12, 10, 10, 10, 10, 8

endurance--short MTB ride

Three Springs area, 3 sprints up the water tower hill, plus a bit.

endurance--short MTB ride; strength

Lunch:
Three Springs area, approx 45 minutes, pretty easy pace with some short uphill sprints.

Evening:

Power cleans
bunch of singles @ 135
5 singles @ 155

3 x 3 Hang Clean Pull + 3 x 3 Hang Snatch Pull
185, then 205, with straps

endurance--short trail run; strength

Lunch: trail run new southern loop at 3 Springs, 35 minutes.

Evening: 20, 20, 18 pullups @ bw

strength

Pretty sore from yesterday.

Bench Press
Work up to
5 @ 185 -- PR at that weight
4 @ 175
8 @ 155

DB Floor Press
2 x 10 @ 70
7 @ 70

Push Press
6, 8, 6 @ 95

strength; GPP; interval

Deadlift:
5 @ 135
3 @ 185
1 @ 205
1 @ 255
1 @ 275
1 @ 300 -- PR, and a long time coming!

KB Swing @ 70 + Pushups:
25-20-15-10-5 of each

Tractor tire flip + jump in/out:
10 reps

Late afternoon at the BHS track with very high winds:
4 x 400 in the 92-96 second range
6 x 100


KB clean & press @ 53:
5 each arm

2 sets x 15 burpees

strength

Attempted a trail run at lunch, but promptly twisted my ankle on a near face plant. Stepping out of it also tweaked my knee! So I'm gimpy now.

At home later:

Ring Dips
15 @ bw
5 x 8 @ +25

Misc Work
KB presses
BB curls

strength

Pullups:
25,20,18,18 @ bw

Clean high pull and snatch high pull:
2 x 3 each at 185, 205, 215

KB one-arm row:
1 x 10 each arm @ 70

endurance--intermediate trail run

Dry Fork --> Hoffein's loop, time 1:49. 1200+ feet climb. A long run the day after speedwork probably wasn't such a good idea... felt lousy.

strength; track work

At lunch:
Bar Dips
12 @ bw
8 @ +25
8 @ +45
5 x 5 @ +70

Bench Press
10, 7, 7 @ 135

DB Floor Press
3 x 8 @ 60


At the BHS track after work:

warmup w/ 50s and 100s, easy

4 x 400 w/ 45-60 seconds rest between each:
1:33
1:38
1:32
1:33

2 x 800
3:35
3:30

1 x 400
1:30

strength

More monthly max tests.

Weighted Pullups:
5 @ bw
3 @ +25
3 @ +35
2 @ +45
1 @ +70
1 @ +105
1 @ +115 -- PR
4 x 2 @ +90 -- PR for that many reps at weight

Heavy weighted pullups are always done with a parallel grip.

Power clean:
Work up to 185 -- PR felt easy

endurance--short trail run

New route from Three Springs: water tower-->Sidewinder-->Cowboy-->water tower.

4.7 miles, measured by GPS, 670 feet climb, time 49:31. Nice run.

strength

Bench Press Test:
5 @ 95
3 @ 135
2 @ 165
1 @ 185
1 @ 205 -- easy
1 @ 210 -- PR

Felt a little twinge on the 210 rep, so I stopped it there. Probably should've done another warmup or two.

DB Floor Press:
12 @ 65
12 @ 70
9 @ 75
7 @ 80
4 @ 80

Leg Press:
10 @ 1 plate each side
10 @ 2 plates each side
10 @ 3 plates each side

First time doing leg press in many years; just wanted to try it out. Felt pretty good actually.

strength

At home, evening:

Pullups
28, 17, 15, 12, 11 @ bw

strength; speedwork

Morning:

20 x decline pushup
15 x KB swing @ 70
10 x BB curl @ 75

5 rounds.

Afternoon at the BHS track:

Warmup w/ 50s and 100s, easy

4 x 400:
1:21 -- PR
1:36
1:31
1:29

4 X 100 hard

strength; endurance--short road run

All last week off due to travel. Today at home:

Deadlift:
Work up to 290 -- PR
Fail twice @ 300 off 2" blocks.
2 x 3 @ 255

Triplet: DL + hang RDL + hang clean pull
2 @ 185
3 @ 205

switch to snatch grip with straps

3 x 2 @ 205

Ring Dips
20 @ bw -- PR
2 x 10 @ +25 -- PR

BB Curls:
A few sets, misc reps & weights


Evening:
run/walk 40 minutes on CR223. Been having a lot of ankle, foot, and calf pain on my runs lately. Need to start stretching my calves.

strength; long trail run

Morning, pullup test:
30 @ bw -- PR
18, 15, 12 @ bw
Hit 63 in 3 sets and 75 in 4 sets, both PRs

On the 30 set I was going really fast, so I suppose it's possible form could have been ugly. No intentional kip, however.

All sets done at home these days are done from the rafters in the garage, overhand, wearing MTB gloves.

Late morning:
Long run, Horse Gulch Area. Telegraph-->Crites-->Sidewinder-->Telegraph. 2h 15m. Avg HR 139, approx 1300' climb.

endurance--short trail run

3 Springs, water tower loop, 30 minutes flat. Pushed hard on the uphill.

strength

Bench Press:
5 @ 135
6 @ 155
5 @ 165
6 @ 175
4 @ 185 -- I think this is a PR
6 @ 155
6 @ 135

DB Floor Press:
5 @ 70
4 @ 70
9 @ 60
7 @ 60

Triplet: deadlift + RDL + clean high pull
12 times through @ 185

endurance--short trail run; strength

3 Springs water tower, one loop, 31:36.

Evening:
5 x 3 power clean @ 155

strength

Pullups:
28, 18, 16, 15 @ bw

Ring Dips:
4 x 14-15 @ bw

endurance--short trail run

Raider Ridge extended loop, 65 minutes, easy.

strength

Bench Press:
14 @ 155 -- PR
12, 8 @ 155

DB Floor Press:
12, 10 @ 65s

Pullups:
Work up to 3 x 3 @ +70

Power cleans:
a few reps each at 135 & 155

endurance--short trail run; strength

Lunch: Water tower loop, 1 loop, 27:55.

Evening:

Pullups
25, 15, 10 @ bw
3 x 5 @ +35

endurance--MTB ride

Ride 1 hour/10 miles at lunch around the Grandview trails, with guys from work. Not enough skill to keep up on the downhills. Felt good on the uphills though.

strength

Bench Press:
17 @ 135 -- PR, no spotter, so I had another rep or two in the tank
3 x 6 @ 155
5 @ 155
6 @ 135

DB Floor Press:
10,8,9,8,7 @ 60

endurance--short road run; strength

Morning: 40 minutes on CR223. Legs are totally leaden from yesterday's ride; couldn't hardly run at all.

Evening:
Deadlift:
5 @ 135
5 @ 185
3 @ 205
3 @ 235
5 x 3 @ 255
2 x 5 @ 225

KB Swing
3 x 15 @ 70

endurance--MTB

Mtn bike ride from home, time 1:30. First MTB ride in a long time. Explored steep BLM access road off CR 225. Felt like a pretty hard ride, but I don't have anything to compare it to lately.

strength

Pullups:
25, 15, 10 @ bw
5 x 5 @ +35

BB Curls:
5 x 9-12 @ 55