ride, hike

Parked at Eureka, rode the Fargo up the the top of Eureka Gulch, hiked up a ridge, rode back down, rode up to Animas Forks and back. Somewhere in the 4500-5000' range of climbing. Total time was 5 hours 22 minutes including hike and breaks.

The new 2.55" tire on the Fargo helped soften the bumps, although it only measures about 2.25" on my rims. Just about burned up the brakes coming down both times.

MTB ride

Three Springs to Old Car trail, out & back, singlespeed.

strength; MTB

At lunch:

70 pullups
4 sets DB bench press
1 x 20 dips

Evening:
Ride about 75 minutes, singlespeed, Powerline-->Mike's and back, pretty easy pace except for a hard push at the top of Mike's.

trail run

Three Springs loop, 53 minutes.

MTB ride; strength

Three Springs loop, short but fast. About 38 minutes.

Later:
Weighted pushups, ring pushups, BB curls at home.

trail run

About 2 hours from home, Telegraph/Raider/Meadow area.

MTB ride

Yellowbrick/Cowboy out-and-back, on the Fargo, about 50 minutes.

trail run

52 minutes, Three Springs long loop.

strength

Pullups
28, 19, 15

DB bench press
15 @ 50
10 @ 60
10 @ 65

Dips
2 x 20

Air squats
4 x 15

BB good mornings
2 x 10 @ 45

long MTB ride

Relay Creek road, on the Fargo, about 3.5 hours round trip. Great ride, but pretty rough on the rocky stuff up high.

log catch up

Tuesday: run 3 Springs long loop
Wednesday: MTB 3 Springs, singlespeed, short on time
Thursday: run 3 Springs long loop
Friday: MTB Yellowbrick-->Crites loop
Sat: off
Sunday: light strength work

strength

Pullups
26, 18, 12

DB bench
15 at 50, 60

Deadlift
3 x 5 @ 135
first time doing DLs in a while, hoping it will fix my back which has been sore lately for no obvious reason

Dips
30 @ bw
10 @ +25

trail run

Extended ridge north-->south from home. First time going up the north J. Ranch trail; longer than I expected, and some bushwhacking. About 2 hours 12 minutes. Great views, lots of climb.

strength

Gone the last week to SFO. Aside from a lot of walking, I did nothing.

Today:

20 ring pushups
5 x 5 DB floor press @ 80s
3 x 15-20 DB row @ 80
3 x 10-15 BB curl, mixed weights
1 x 20 weighted pushup @ +25

strength

Pullups
80 total (28 first set)

Dips
30-20-20

DB Bench
12, 10, 10 @ 55

BB Curls
2-3 x 10 @ 50

Weighted Pushups
2 x 12 @ +25

MTB

Sidewinder-Crites long loop at lunch, singlespeed.

MTB commute, strength

Rode to work via trails, then over to the baseball field after work for Ian's game.

At lunch:

Pullups
28, 16, 14

DB Bench
40, 50, 30 second sets

Dips
2 x 35 second sets

Curls
2 x 35 second sets

short trail run

3 Springs loop, 50 minutes.

MTB ride

Ride singlespeed up to the CO trail highpoint, about 1:40 out and 2:40 overall, with a decent rest at the top. Fun fun! Saw a black bear on the way up.

strength

2 x 30 second sets of:

curls
ring pushups
DB rows @ 80
pushups

Mixed in with some light KB work and ab work.

strength

Pullups
26, 20, 15 (61 in three sets, possible 3 set PR)

DB Bench
3 x 10 @ 60

Dips
2 x 20

some random abs

strength

Not much time today.

Pullups
3 x 10

Dips
1 x 40 @ bw (PR)
15, 12, 10 @ +25

Weighted Pushups
3 x 12 @ +25

BB curls
3 x 10 @ 60

big MTB day

Rode Hermosa Creek trail, north to south with car shuttle, on the Fargo. With two geologists from out of town. Took 3 hours, with several stops. What a blast. Muddy but totally rideable.

After we got back one of them and I hit Horse Gulch for Telegraph->Anasazi->Meadow loop from the house, singlespeed. Yay.

Tired now.

MTB

Rode the usual Yellowbrick route, singlespeed.

strength

20 minute warm-up run

Some light power cleans

50 pullups
60 dips

strength

Had very little time today, had to make it quick:

50 Pullups: 25, 15, 10
60 Dips: 20, 15, 25

MTB ride; strength

Short MTB ride from work, then rode to the gym and did ~50 pullups and ~60 dips.

MTB ride

Cowboy-->Big Cyn loop from 3 Springs, pretty hard. Great ride.

easy strength stuff

20, 15, 15 pullups
2 x 5 DB floor press @ 80
couple of sets of pushups

long trail run

3 hour Tour de Horse Gulch. Very slow, but I was still knackered. Did Powerline-->Telegraph-->Secret-->Meadow-->Crow. As usual, didn't see a single person off the popular trails!

endurance, strength

Lunch:
Run Three Springs regular loop, about 52 minutes, hard on the uphills.

Evening:

DB Floor Press
2 x 5 @ 80

Weighted Pushups
3 x 20 @ +25

KB Swings
20 @ 53
2 x 20 @ 70

BB Curls
4 x 10 @ 70

short trail run

3 Springs short loop, 2 laps, about 32 minutes.

GPP/strength

Warmup: 20 minute singlespeed ride.

DB Floor Press:
2 x 5 @ 80

Weighted Pushups:
3-4 x 15-20 @ +25

BB Curls:
4-5 x 10 @ 70

KB swings
20 @ 53
2 x 20 @ 70

MTB

Spent last week on vacation, didn't do any training at all.

Today: MTB, singlespeed, Horse Gulch area, about 1 hour 50 minutes.

strength

Dug a big hole in the yard, lots of pickax work.

20 ring pushups
4 x 15 weighted pushups @ +25

Curls: various sets

strength

Pullups
5 @ bw
5 @ +15
3 x 5 @ +45
2 x 8 @ +25

BB Curls
15 @ 50
8 @ 60
3 x 10 @ 50

Pulldown Abs
Misc sets, experimenting with different weights and kneeling vs standing

MTB ride

Three Springs area, singlespeed.

after work
Dips
35 @ bw -- PR
3 x 15 @ +25

Pullups
various

Standing ab pulldowns
4 x 15 @ 70

MTB

Three Springs trails, singlespeed.

short trail run

Slow run around Three Springs trails.

trail run; strength

Raider Ridge area from home, forgot to start my watch, but probably around 2 hours. Tired from riding last night, but still good.

Afternoon:
100 pullups at the park

endurance, strength

MTB ride on the singlespeed, Powerline->Meadow->Mike's loop, not sure how long.

Ring pushups: 3 x 20
DB rows @ 80: 2 x 15 each arm
BB curls: 3 x 10
DB military press: some reps, not sure how many

MTB ride

Short loop on the singlespeed, crashed near the top, several abrasions, also screwed up one crank arm.

MTB ride

Ride singlespeed at lunch, about 40 minutes. Turned back on Yellow Brick road; couldn't stay on the bike. Made it up the watertower hill w/o stopping to rest, though.

After work:
80 dips
60 pullups

MTB ride

Lunchtime trail ride on the singlespeed conversion, close to an hour. Fun. Riding that thing is going to get me in shape.

long trail run

Home to top of Pautsky point & back. Ran hard up Telegraph, but ran out of steam on the way back and walked the last mile or so. Also spent a bunch of time talking to another runner at the top. Total time 2:15-ish.

strength

80 pullups
100 dips (got 30 on the first set)

endurance--short trail run

Three Springs trails, 51 minutes, hard on the uphills.

MTB commute, strength

Rode to work (left the truck there last night) in the morning, knee was sore again after the ride... bummed.

At lunch:

60-70 pullups
60-80 dips
some BB curls
some pushups

MTB ride x 2

At lunch, two laps on the Yellow Brick/Suicide hills. Cleaned Yellow Brick for the first time.

After work, ride home Big Cyn -> Hwy 3, about 50 minutes.

endurance--short trail run

Three Springs trails, 56 minutes, hard on the uphills.

strength

Ring pushups
Weighted Pushups
DB rows @ 80

A bunch of each, maybe 60-80. Not sure.

strength

70 pullups, 80 dips.

MTB ride; run

Bike to work, run home, all trails. GPS'd 7.25 miles for the way in, probably a tad shorter on the way back due to a foot-only shortcut; probably 7.

MTB

Ride to work via trails, ride home. About 55 minutes each way. Cleaned Telegraph in the morning.

MTB ride

Yellow Brick-->Crites-->Sidewinder at lunch, about 1 hour, pretty hard.

MTB ride

Ride Hermosa Creek area with Andy, about 11 miles, around 2 hours.

strength

100 Ring Pushups
100 DB Rows each hand @ 80

endurance, strength

Morning: ride to work, about 55 minutes, all trails

Lunch: 60 pullups, 70 dips

Evening: Run home, 1h40m

MTB ride

Home to the top of Telegraph and back, about 1 hour.

MTB ride

Three Springs/Yellow Brick Road w/ Sidewinder finish, about 1 hour.

easy track stuff

6 x 400, slow, at the college track. Ian was along, so couldn't do much.

strength

Pullups
15 @ bw
5 @ +25
5 @ +45
5 @ +40
7 @ +40
4 x 10 @ bw

Dips
3 x 20 @ bw
1 x 15 @ bw

endurance--short trail run

Three Springs Cowboy Loop, about 50 minutes.

MTB

Short ride on 3 Springs trails, about 35 minutes.

endurance--short trail run; strength

Three Springs @ lunch, 51 minutes. Felt good.

Evening:
50 pullups
20, 12, 12 ring pushups
Some BB curls

MTB ride

About 1 hour in Horse Gulch, pretty easy. Testing out the pro bike fit I got a few days ago; knee seems better.

Later, did some light KB work and pushups.

MTB ride

Ride Meadow Loop from home after work, on the Fargo, untimed. Had a blast but knee was sore afterwards.

endurance--intermediate trail run

Run from home to top of Telegraph & back. About 1100' climb, 1:50.

circuit

5 x deadlift @ 135
10 x ring pushup
15 x KB swing @ 70

5 rounds.

strength; intermediate trail run

Morning:
10 x 10 ring pushups

Evening:
Run Raider Ridge from home, time about 1:45. Pretty tough towards the end--my legs are smoked from the Grand Canyon hike and yesterday's circuits.

circuit

10 burpees
10 ball slams @ 10
10 box step ups
10 ring pushups
10 DB rows each hand @ 80
10 KB swings @70

5 rounds.

Untimed and unhurried, but it was still tough. Feeling out of shape.

endurance--long hike

Hike Grand Canyon, Bright Angel to panorama point, 12 miles, 3400 feet climb, time about 4:45.

Ran from Indian Garden to the point and back.

Things of note for Grand Canyon excursions:

getting stuck behind mule trains in the afternoon
fine-grained sand gets in the shoes--consider gaiters
H2O only available at Indian Garden this season.
No need to carry much water going down Bright Angel.
Bright Angel isn't very runnable on the downhill.

strength

Deadlift
5 x 10 @ 135

Pullups
max -- 27
13

DB Row
16 each hand @ 100
10 RH @ 100
12 LH @ 100

Pushups
18, 12 @ +35

token effort

Still coughing, tired. Some pushups, air squats, and KB swings.

endurance--short trail run

Trails are dry enough in Grand View today. About 50 minutes from work, very easy, still coughing.

strength

Still not feeling 100% after being sick last week.

Pullups
max -- 25
15
10
10
Total - 60

DB Bench Press
6, 5, 7 @ 65s

Dips
15, 20, 15 @ bw

hike

Sick as a dog all last week, didn't do anything. Today: hike Powerline-->Raider Ridge from home, about 2 hours.

Publish Post

endurance--intermediate trail run

Alien Trail, time 1:45. Good weather,felt great. Took the GPS and measured it at 8.5 miles with about 650 feet of climb.

strength

Knee is acting up again, ugh.

Warmup
5 x pullup
10 x pushup
15 x air squat
3 rounds

DB Row (RH, LH)
8, 8 @ 50
8, 8 @ 80
16, 17 @ 100
12, 12 @ 100
8, 12 @ 100

Weighted Pushups
12, 20, 20, 15, 12 @ +25
12 @ +35

strength

Started off with a run, but my knee was a bit sore, so I ran over to the gym instead.

100 Pullups
100 Dips

Max pullup test on first set, got 27 reps.

endurance--short road run

Three Springs roads, plus up to the water tower and back, 35 minutes.

endurance--short road run

Three Springs roads, about 48 minutes.

strength

Didn't feel like running on pavement today, so I decided to do a strength workout and run dirt roads tomorrow instead.

Pullups
75 @ bw (at the park, 20, 15, 4 x 10)

Ring Pushups
4 x 10-12

Weighted Pushups
3 x 10 @ +25

BB Curls
4 x 15 @ bar

+ a few random sets of air squats, light KB swings

endurance--short road run

Three Springs roads, untimed, probably around 45 minutes.

strength

Legs are a bit tired from running, otherwise I would have been outside. Great day.

Pullups
26, 15, 9

DB Row
10 each hand @ 80
14, 10, 8 RH @ 100 (big PR)
15, 11, 10 LF @ 100 (PR)

Military Press
Worked up to 5 @ 95, down to 16 @ 45, various sets

endurance--short road run

Three Springs roads, 47 minutes.

endurance--short road run

Three Springs roads, 50 minutes.

strength

DB Bench
5 @ 55
2 x 5 @ 65
7 @ 65

Pullups
100 total, mostly sets of 10-12, first set was 22

Dips
20 @ bw
50 total @ +25, sets of 8-12

endurance--intermediate trail run

Alien Trail in Aztec, 1:48. Felt good.

MTB

Ride Sand Canyon, about 70 minutes, easy.

endurance--short road run

30 minutes around 3 Springs in a brutal wind. Nasty.

strength

"deloading" again.

Power Clean:
Warmup, then
1 x 135 every 15 seconds for 2 minutes

Deadlift:
2 x 12 @ 135

Pullups:
26, 16, 8, 10 @ bw

DB Rows
2 x 12 @ 80 each hand
these are remarkably harder after a few hard sets of pullups!

endurance--short road run

Three Springs roads, with 3x moderate hill repeats. 42 minutes.

strength

"deload" week, whatever that means.

DB Bench
15 @ 35
12 @ 50
10 @ 55

Dips
3 x 15

Pullups
25, 12, 13, 3 x 10 = 80 total

endurance--short road run

Ran from Andy's house up Hermosa Creek road until the snow got too deep, then turned around. 66 minutes total.

ride

Ride E. Animas to Trimble and back, easy. Knee still a little sore at the end. Untimed.

strength

Missed Wednesday, so made up for it today.

Deadlift
5 @ 135
5 @ 185
5 @ 225
5 @ 245
3 @ 255
6 @ 275 -- PR

High Rack DL (just above knee)
3 @ 315
3 @ 365
2 x 1 @ 385

At 385 I was having trouble hanging onto the bar.

DB Rows
10 @ 80 each hand
12 @ 100 RH -- PR
14 @ 100 LH -- PR
8 @ 100 RH
10 @ 100 LH

endurance--short road run

Three Springs roads, 39 minutes.

endurance--short road run

Three Springs roads, including 4 moderate hill repeats. About 42 minutes total.

Strength

Warmup
row 1000m
some TGUs with the KBs
some burpees

DB Floor Press
5, 3, 7 @ 80s

Weighted Pushups
15, then 4 x 12 @ +25

KB Swings
4 x 12 @ 70, two handed
2 x 6 each hand @ 70, one handed