ride; light GPP

Road ride 1 hour, top of Florida hill and back.

GPP
5 ball slams @ 20
10 pushups
15 KB swings @ 53

7 rounds, untimed.

endurance--short road run

26 minutes from home. Cold and windy.

strength; short road run

Military Press
Work up to 3, 3, 6 @ 95

DB Side Raise
4 x 12 @ 25

Road run from home, 46 minutes. Ankle swollen afterwards. Wish I could figure out the ankle thing; the MRI turned up nothing.

endurance--short road run

Three Springs roads, including 6 moderate hill repeats, 36 minutes.

strength

Power clean
Work up to 165

Deadlift
Work up to 2 x 3 @ 255, 1 x 7 @ 255

High Rack Deads (just above the knee)
3 @ 315, 325, 345
First time trying these. Not sure if they are useful or not.

DB Rows
10 @ 80, no straps
10, 8 RH @ 100
12, 10 LH @ 100

strength

DB Bench
5 @ 40, 50, 60
3 @ 70
3 @ 80
6 @ 70

Dips
10 @ bw
10 @ +25
10 @ +35
8 @ +45
6 @ +60

Had a MRI of my ankle today.
Pullups
10, 15, 15, 10 @ bw
5 @ +25
5 @ +35
4 @ +45
2 @ +60
1 @ +60

endurance--short road run

45 minutes, Hillcrest/Jenkins. Decent pace. Felt good for once.

strength

Military Press
5 @ 45, 65, 75
3 x 5 @ 95
5 @ 75, 65

DB Lateral Raise
4 x 10 @ 20, 25s

Pullups
5 x 10

endurance--short road run

Run 38 minutes, Three Springs roads.

strength

Deadlift
Work up to
3 @ 265
5, 5, 6 @ 245
3 @ 225

DB Row
10 @ 80, 90
7 right hand @ 100
10 left hand @ 100
15 each hand @ 80

Pullups
1 x 12

interval

Hill repeats behind the office:

2 easy
1 moderate
1 hard
1 moderate

Set what may have been a PR at 58 seconds on the hard one, which is weird since I'm out of shape.

strength

Back after an easy week and a totally off week.

DB Bench
5 @ 40, 50, 60
6 @ 70

Dips
25 @ bw
12, 10, 8, 8 @ +25

Weighted Pushups
12, 10, 10 @ 25

80 pullups, sets of 10

light work

Some light DB rows, pullups, military press, swings, followed by a walk.

run

Easy road run, about 40 minutes on CR 314. First run in 3+ weeks. Ankle felt OK, hips were sore.

light work

This is supposed to be my "deload" week, but I just found out I'm traveling next week... Anyway:

5 x 10 DB Bench @ various weights
3-4 sets x 10-15 pullups
5 x 12-15 dips @ bw

road ride

Rode from home to Bayfield, one way: Florida-->228-->502. 26.2 miles per the GPS. A little over 2 hours--forgot to set the timer, so I don't have the exact time. Quite a bit of climbing. Gorgeous ride. The Fargo rides great on those dirt roads.

road ride

Road ride, 2h50m from home, about 36 miles. Great day.

strength

Military Press:
5 x 45, 65, 75,80,85,90,95
3 x 100
3 x 105
1 x 115 -- tied PR I think.

Lateral DB Raises:
3 x 10 @ 25
2 x 12 @ 20

Pullups
50 total, misc sets

ride

Road ride, about 50 minutes at lunch.

strength

Deadlift
5 @ 225
5 @ 260
3 @ 275
2 @ 295 -- PR

DB Row
10 each hand @ 80
5 each hand @ 90
10 each hand @ 90 - with straps
10, 8, 7, 5 each hand @ 100 - with straps

Pullups
10, 8, 7 @ +25

Leg Press
10 @ 230,250, 250, 250

strength

BB Floor Press
5 @ 175
2 @ 195 -- failed on 3
3 @ 185
10 @ 135

I think I've been changing my grip width on this, which is causing problems. Maybe time to go back to DBs.

Dips
25 @ bw
12 @ +35
10, 8, 7 @ +45
8 @ +35

Pushups
10 @ +25
10 @ +10

Pullups
5 x 10

strength

Military Press
Bunch of sets in the 55-80 range.

DB Side Raises
3-4 sets @ 25s

DB Shrugs
5 x 15 @ 80s

strength

Deadlift
work up to 5, 5, 7 @ 260 -- PR

The 7 @ 260 is a big PR, felt tough but good.

DB Row
10 each arm @ 80, 90
at 100:
8, 7 right arm
10, 8 left arm

Pullups
8 @ +25
6 @ +35

Leg Press
10 @ 210, 230, 250

random easy stuff

Ankle is still hurting, so I didn't run today. At the gym:

15 minutes on spin bike

5 pullups
10 pushups
15 air squats
10 BB curls

4 - 5 rounds, easy.

strength

BB Floor Press
Work up to
3 @ 185
5 @ 175
6 @ 175

I'd intended to do sets of 5 @ 185, but didn't feel like I could handle it safely.

Dips
15 @ bw
12 @ +35
10 @ +45 -- possible PR
7 @ +55
4 @ +65
8 @ +35
15 @ bw

Pullups
1 x 20
5-6 x 10

endurance--short road run

Golf course loop-->college loop (extended), 41 minutes. Messed up my ankle again on this run at the end, but the rest felt good.

strength--shoulders

Military Press/Push Press
3 x 3 @ 95
This was my first time trying 3x3 with the military, and I overestimated the load. Had to do some push presses. Unfortuately my home bar can't be set up for anything between 80 and 95, but this will be better at the gym.

Military Press
5 x 10 @ 55
20 in-place lunges between sets

DB Lateral Raise + push ups
3 x 10 @ 25s

Weighted Crunches
5 x 10 @ 53# KB

endurance--short road run

59 minutes from home, all on road. Golf course loop-->extended college loop-->golf course loop.

strength

Deadlift
3 reps at 135, 185, 205, 225, 255, 265, 275 -- PR for 3RM

DB Row
10 each arm @ 80, 90
8 each arm @ 100

DB Shrug
3 x 12 @ 90

endurance--short road run

Three Springs snowpacked roads, 33 minutes easy.

strength

Warmup:
Basic mobility moves
Some get-ups
Some burpees


Barbell Floor Press:
Work up to 3 RM at 195. First time I've tried this exercise. I like it, though it takes time and requires a spotter at the heavier weights.

Misc walking lunges

Weighted Dips
12, 10, 8, 6, 4 @ 25, 35, 45, 55, 65

Pullups
5 x 10 @ bw

endurance--short road run

Run 30 minutes, very slow, from home. Very slick and icy, hard to stay upright at times.

snow shoveling

A lot. Both yesterday and today.

GPP--bodyweight stuff

Xmas Day, snowing hard all day.

50 burpees

Pushups + Air Squats
25, 25, 20, 20, 15, 15, 10, 10, 5, 5 of each

3 x 20 situps

strength

Power Clean
Work up to 175

Deadlift
Work up to 305 -- lifetime PR!

I haven't been above 275 recently, I think, but I got to 285 and it was still feeling pretty easy, so I tossed on another 20 and went for it. Hard, but not as hard as the first time I pulled 300 last summer.

Ended with 2 x 12 burpees + 2 x 10 pullups.

strength

5 Rounds
3x Turkish Getup each arm 10-->30# DBs
6x Burpees

3 Rounds
10 x DB row each arm @ 80
10 x floor press @ 55

3 rounds
5 x man-makers @ 30
5 x weighted pullup @ +45

3 rounds
10 x SLDL @ 155
6 x feet-to-bar
10 x weighted dip @ +25

short road run

Road run 26 minutes from home.

strength

Power clean
Work up to 175

Dead lift
A few reps @ 205, but my toes were cramping up for some reason!

Pullups
1 x 20
1 x 14

Dips
20

Burpees
10

strength

Snowing again.

DB rows:
Work up to 2 x 10 @ 80s

Floor Press:
4-5 sets at 65s

5 x Manmakers @ 20s
Manmaker @ 20s + pullups:
Ladder 1-5

strength

7 x pullup
7 x dip
14 x walking lunge

3 rounds @ bw
3 rounds @ +25 (2 x 25s on lunges)
3 rounds @ +35 (2 x 35s on lunges)

endurance--short road run; GPP

Run 20 minutes, road. Extremely cold and windy; cut it short.

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

7 rounds, easy pace.

endurance--short road run

College Rim, on the road, 26 minutes. Cold & windy.

ride

Road ride from work, easy, about 50 minutes.

strength

Warmup:
Mobility
3 x (5 pullup + 10 pushup + 15 air squat)

Power clean:
Work up to 175
mix in SLDLs at same weight as PC

Deadlift:
Work up from 175-->265
3 x 3 @ 225

Weighted Situps:
3 x 8 @ +25

Military Press:
5, 3, 1 @ 95

Push Press:
3 x 5 @ 95

Pullups:
15, 10, 10

strength

Warmup:
2 x (15 pullups + 10 pushups + 15 air squats)
2 x (10 pullups + 10 pushups + 15 air squats)

DB Rows:
10 each arm @ 80, 85
2 x 8 each arm @ 90

3 x 12-15 pushups @ +25

strength

Warmup:
5 x pullup + 10 pushup + 15 air squat, 5 rounds
a few rounds of DL + row + hang clean bar complexes

Flat Bench:
6 x 115, 135
3 x 145

The new gym's bench is horrible and doesn't feel safe, so went to floor press

DBFloor Press:
12 @ 50s
2 x 10 @ 60s
1 x 8 @ 60s

Pullups
2 x 10

Dips
1 x 10
1 x 15

strength

At the new 3 Springs gym -- which is limited in versatility...

Power clean
Work up to 165

Deadlift
Work up to 255

Pullups
Misc @ bw
3 x 5 @ +45

Dips
3 x 10-15

Manmaker-lunges
2 x 6 steps @ 30s

endurance--short road run

42 minutes around 3 Springs area.

Birthday Challenge

The 40th Birthday Challenge:

Ride 40 miles, road, on the Fargo. 3 hours, easy. Avg HR 127.

Lift 40,000 pounds:

Exercise Weight Reps Total
Pullups 155 80 12400
KB Swing 53 80 4240
Deadlift 155 40 6200
DB Row 80 80 6400
DB Floor Press 160 40 4800
Box Jumps 155 40 6200

Grand total: 41,840 pounds

Did all this back-to-back. Time for weights was about an hour, including riding another couple of miles to the park and back to do pullups.

strength

Warmup:
Row 5 minutes

Power clean
A few reps @ 115
A few reps @ 135
Circuit:
Power clean 135
5 x KB swing @ 53
5 x ball slam @ 20
5 x pushups
5 or 6 sets

Power clean @ 145, a few reps

Attempt power clean @ 155, fail, work high pulls

BB curls

This felt like my first real strength workout in a while. Need to get back to power cleaning my bodyweight.

MTB ride; strength

Ride Mike's/Stacey's Loop on the Fargo in the afternoon, untimed.

Later:
75 pullups at the park
75 ring pushups in the garage

endurance w/ interval

Trail run 3 Springs area. 4 x 2 minute moderate hill interval w/ 2 minute downhill jog recovery. Finished with one hard off-trail hill scramble. 51 minutes total.

endurance--short trail run

Three Springs area, 51 minutes very easy. Legs are pretty tired from the weekend.

endurance--road ride; strength

Home-->CR203-->Valley loop, with a couple of detours on Mitchell Lakes FS road, some other road, and Missionary Ridge road. 37.2 miles, about 3 hours--forgot to check timer. 2000' climb per the Suunto.

Later:
75 pullups
105 ring pushups

endurance--longish trail run

Raider Ridge, 1:55, very slow. Didn't feel too great, but better than being inside!

MTB ride

South Rim/Cowboy Loop from the office. About an hour, easy. Muddy.

endurance--short trail run

Three Springs area, with intervals & a big hill scramble. About 66 minutes.

endurance--short trail run

Three Springs area, out & back with intervals and off-trail scrambles. Time 51:35 total.

endurance, strength

90-100 pullups at the park.

Later: 3 x 5 DB floor press @ 80, misc ring pushups
My upper back has been really messed up from sleeping wrong, so I cut this short.

Later: 3-4 laps on the college cyclocross course. Fun.

MTB ride

Ride Phil's World in Cortez. 18 miles, about 2:15. Felt great on the Fargo; crashed once or twice. Amazing trail--first time there.

road ride

Road the Fargo on the road for 10 miles at lunch; untimed. Fun and easy.

endurance--short road run

Run 33 minutes on 3 Springs area dirt roads. Pretty muddy out.

endurance, strength

Day off for Veteran's Day.

Late Morning
Ride "Half Valley" -- no trail riding due to snow/rain. CR 250-->Trimble-->CR203. About 20 miles, with a lunch break at 16 miles. A little over an hour for the main 16 mile ride.

Afternoon
DB Rows @ 80 -- 3 sets each arm
Tire flips + ring pushups -- 3 sets
Weighted ring pushups: 10, 12, 12

strength, endurance

Morning:
5 x 5 DB floor press @ 80
3 x 15 ring pushups

Afternoon:
4 laps on the college cyclocross course, best time 8:16

60 pullups at the park

MTB ride

Rode the new Fargo in Horse Gulch for about an hour, pretty easy.

GPP

Tried the free "Boot Camp Fitness" class at the gym in 3 Springs today. Moderate workout, sure to make me sore, but not particularly enjoyable. I may join the gym just to have something to do when the weather's bad this winter, but I don't think I'll take any more classes.

MTB ride

Three Springs area, pretty easy, around 50 minutes. First trail ride on my new Salsa Fargo, what a blast.

MTB ride

Sidewinder/Crites/Cowboy from Three Springs. Untimed.

SAR

SAR mission, Middle Mtn area. Maybe 6 miles of rough bushwhacking, couple thousand feet of vertical.

endurance--longish trail run

Run Raider Ridge area from home, slow & easy, time 1:48.

short trail run; interval

Trail run Three Springs area, with intervals on a soft dirt hill:

3 x 30 second hill repeats
2 x bounding hill repeats
1 x broad jumps

Max HR around 164 again; not sure why so low these days.

MTB ride

Three Springs/Suicide Hill bypass/Telegraph, with an extra repeat on Suicide Hill. About 55 mins.

MTB ride; strength

Ride 33 minutes, Three Springs Cowboy loop.

Evening
warmup
5 x pullup, 10 x pushup, 6 x box step
3 rounds

DB rows @ 80
10, 25, 15,15 each arm

BB Curls
work down from 75, sets of 10

Misc abs

endurance--short trail run

Run Three Springs area, with cross-country steeplechase/bushwhack at the end for fun. Untimed--maybe 50 minutes?

ride/hike

MTB ride from the chimney in La Plata Canyon to Kennebec Pass, then climb Cumberland Mtn (12,389'). About 3:30 total, lots of climb.

strength

Warmup:
5 x pullup, 5 x ring pushups, 5 x box jump
3 rounds

DB floor press @ 80:
9, 9, 9, 6, 6, 6, 3, 3, 3; total 51 reps

Pullups alternated w/ floor press:
3 x 6 @ +35
5 x 6 @ +25
2 x 6 @ bw

Ring Pushups:
6 @ +25
12, 10, 10, 9 @ bw

DB shrugs @ 80:
4 x 12

med ball situps
2 sets

MTB ride; strength

Sidewinder/Crites loop from Three Springs, a little over an hour.

Evening:
A few sets of weighted pullups

MTB ride

Three Springs--Sidewinder-->up Suicide-->down bypass. Untimed.

endurance--short trail run; strength

Lunch: not much time, 30 minute trail run, solid pace

Evening

Pullups
20, 10

DB rows @ 80
10, 20, 15, 10 each arm

BB curls
6 sets x 10, misc weights

BB military press
3 x 15 @ bar

high rep dips, partially supported
3 x max

endurance--short trail run

home-->college trail-->power line loop. 30 minutes.

strength

DB Floor Press @ 80:
9,9,8,7,5,5,5,3

alternated with
6 x pullup @ +25

Ring pushups
3 x max (15, 10, 10 I think)

Various other pushups and med ball situps

2 x 30 second push press @ 25# DBs

MTB ride

Three Springs-->Suicide Hill Bypass-->Crites-->Sidewinder-->Cowboy loop. About 66 minutes. Pretty hard ride.

MTB ride

Three Springs to Suicide Hill bypass. About 31:10 to the top. Had a flat on the way down.

MTB ride

Out & back, Three Springs to top of Suicide climb via bypass, 31:50 to the top.

strength

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

Pullups
6 x 10 alternated with floor presses

Ring Pushups
3 x max reps, something like 14, 11, 9

DB Flyes @ 25
3 x 12

MTB ride

Three Springs out-and-back to the top of the backside Telegraph bypass, about 54 minutes. About 33:30 to the top.

endurance--intermediate trail run

Raider Ridge loop from home. 93 minutes, then 15 minutes of walking because my foot started twinging again.

Morning--75 pullups at the park.

strength

Rain today. In the garage:

Warmup
row 1000m, step ups, box jumps

Deadlift
2 x 5 @ 135, 185, 205, 225

5 x Feet to bar + 20 situps
3 sets

4-5 x 15 ring pushups

DB rows @ 80
25, 15 each arm

OH Presses
Misc sets @ 75, finished with DB presses

endurance--short trail run

Three Springs long loop, 50:27, PR for low HR version.

MTB ride; strength

Three Springs area ride, 52 minutes.

Evening:
DB floor press @ 80
6 sets x 7
1 x 6

Ring pushups
4 x 10

Pullups
6 x 10

BB curls @ 65
3 x 8-10

endurance--short trail run

45 minutes low HR run, 3 Springs trails. Checking to see if the foot is going to act up. So far so good, but I think I'll continue taking it easy with running for a while.

MTB ride

Three Springs area, 45-50 minutes.

GPP

At the 3 Springs Park:

10 burpees + 20 KB swings @ 53.
7 rounds in about 21 minutes, easy pace.

strength

Rain today. Foot is messed up from yesterday. In the garage:

Warmup: row 2000 meters, slow

10 ring pushups
DB floor press @ 80: think it was 4, 6, 6, 6, 6, 6, 4
2 x 15 ring pushups

5 x toes to bar + 10 atomic situps, 3 rounds

BB curls
3-4 x 10 @ 65

DB row @ 80
3 x 15 each arm

endurance--long trail run

Horse Gulch area, low HR, time 1:56. Right foot is really sore afterward, not sure why.

Later:
70-80 pullups spaced throughout the afternoon.

MTB

Ride Power Line-->Telegraph-->Anasazi-->Stacy's-->Cuchillo. Time 1:46. Fun.

intermediate trail run

Home->Power Line->Horse Gulch->Raider Ridge. 92 minutes, low HR. Felt great. About 1000' climb.

endurance--short trail run

Three Springs area, 56 minutes, low HR.

strength

KB swings @ 70
DB floor press @ 80
a few dips
a few pullups

endurance--short trail run

Morning:
3 x 15 pullups
3 x 15 ring pushups

Lunch:
58 minutes low HR run, Three Springs area