strength

Pullups
20, 15 @ bw
3, 3, 5 @ +50
10 @ bw

DB Bench
10 @ 50
4, 4, 7 @ 60

Dips
20, 15, 15

long trail run

From home, Powerline->Meadow->Horse Gulch Road North->Extended Ridge->Jenkins Ranch.

3 hours exactly, 1700' climb, and tiring.

MTB

Telegraph-Meadow from home. Tired from yesterday's ride but still good. Caught some air on a small uphill on the singlespeed--must be improving.

MTB

South Rim loop, with JA. Possibly the fastest yet for me--I was pretty wasted at the end.

MTB

Short Cowboy loop; borrowed Andy's Trek Fuel EX 5.5, which I didn't like at all. Too bouncy and a very uncomfortable saddle.

MTB

Yellow Brick short loop. Rode James' Trek 69er for a while; very nice bike.

MTB

South Rim loop, now mysteriously renamed the "Bro Loop" by the other guys...

strength

Pullups:
20,15,15,10

DB bench:
2 x 5 @ 60, 10 @ 60

Split squats:
2 x 10 @ bw

5 pullups + 10 pushups + 15 air squats
2 rounds

long trail run

Raider Ridge/Horse Gulch area, from home, about 2:15. Very slow--wore the HRM and tried to stay below 145. Felt good.

MTB ride

South Rim loop from work, singlespeed, hard. Pretty wasted after this one. Hot day.

easier day

short MTB ride at lunch, singlespeed. Some pushups and rows in the evening.

MTB ride

Same as yesterday. What a great trail.

MTB ride

South Rim/Big Canyon loop from work at lunch, singlespeed. Riding with the fast guys today so it was a hard workout; wore the HRM and was in the upper 150s and low 160s a lot.

short trail run

Rim Trail, about 35 minutes.

long MTB ride

Ride from home on the Fargo.
Lion's Den-->25th Ave-->Colorado Trail-->up towards high point a ways-->Dry Fork-->home via Lightner Ck/160.

About 3h 45m, 3000' climb. Rode clipless on the Fargo for the first time in a while. Knee started hurting at the top of the climb. Otherwise felt great.

MTB

Three Springs -->Crites Loop, singlespeed. Untimed. Great ride, just damp enough for perfect trails.

strength

50 pullups, 50 dips, in about 10 minutes.

strength; MTB

At lunch: 50 pullups, 60 weighted pushups

After work:
Short loop on the front side of Animas Mtn, up to the last intersection before the top. Singlespeed--but definitely above my skill and fitness level. Lots of bike pushing over the rocky sections. Won't be trying this one again soon on the single.

MTB intervals

Forgot my helmet. Punishment was to do 5 singlespeed MTB intervals on the water tower hill (minimal chance for any crashes there). Good workout.

trail run

Three Springs out-and-back to the upper well pad. Legs pretty tired from yesterday. About 37 minutes.

long MTB ride

Rode Molas to Coal Bank on the Colorado Trail, on the Fargo. Took around 3:45 I think. Good bit of hike-a-bike, but that was no big deal. Amazing views.

trail run

Just another hot and dry out-and-back run from Three Springs. Been hitting the hills pretty hard lately. Forgot to start the timer.

trail run

Still recovering from Friday's rock rash episode, but managed a run up Telegraph and back. Felt great going up, but ran out of water early and ended up walking a bunch on the way back.

MTB ride, crash

Rode Skull Rock on the Fargo and had a slow crash with lots of rock rash. Bummed.

trail run

Three Springs out-and-back to base of Suicide hill climb, 56 minutes.

MTB ride

Three Springs Yellowbrick loop, on the Fargo with the new bars.

strength

Various sets of weighted pushups and DB rows @ 80.

MTB ride

Shorter ride, Three Springs area, singlespeed. Out to the bottom of the Yellow Brick climb, then back on the Sidewinder-Cowboy loop.

recovery riding

Legs are tired from yesterday. Rode around town, plus a short trip on the rim trail to test out the new handlebars on the Fargo.

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.