road run

Three Springs roads, 50 minutes easy

strength

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

Back Extensions

Walking Lunges

BB Curls

road run

About 45 minutes, Three Springs roads.

weekend

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

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

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

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

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

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

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

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

Thanksgiving break

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

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

3 day weekend

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

Three Springs dirt roads, 48 minutes.

road run

3 Springs dirt road run, untimed.

GPP

50 pullups, 60 dips.

pseudo CX

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

MTB

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

MTB

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

Veteran's Day MTB

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

Bro loop, easy, singlespeed.

MTB

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

MTB

Raider Ridge area from home, on the BLT.

trail run

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

MTB, GPP

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

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

road run

Run 3 Springs dirt road, 48 minutes.

road run

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

GPP

80 burpees in 10 minutes

100 pullups in 10 minutes (5 every 30 seconds)

strength

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

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

MTB

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

MTB ride x 2

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

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

MTB

Reverse Crites from Three Springs, singlespeed.

MTB

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

MTB

Easy ride at the test tracks, on the BLT.

trail run

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

South Rim/Bro loop at lunch, SS.

MTB

Ride up to bottom of Crites and back, SS.

MTB

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

MTB

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

MTB

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

Hiked Goulding Creek trail with Kim.

MTB

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

strength

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

MTB

South Rim at lunch, singlespeed, moderate pace. Still tired from yesterday.

MTB ride x 2

Short easy ride at lunch, singlespeed, with rain threatening. Water tower-->Cowboy loop.

After work:
Singlespeed ride with one of the dads from the Devo group. Powerline-Telegraph-Yellowbrick-Sidewinder-Crites-Anasazi-Meadow. Dude is fast and totally smashed me; I'm beat. Great ride though.

quick strength workout

3 x 15 ring pushups
2 x 10 DB row @ 80
2 x 25 crunches

long run

Skyline (new name for Extended Ridge) loop from home today, coming down the Nose. 2 hours exactly, easy pace. First run in quite a while; felt fine.

MTB ride x 2

Yellowbrick-Crites long loop at lunch, then Meadow after work. First ride on the BLT, second on the SS.

MTB

"Bro Loop", singlespeed, fast. Felt strong today.

strength

50-60 pullups
50-60 dips

Deadlift
3 x 5 @ 135
3 x 5 @ 155

A few other random lower body exercises.

Time to start working lower body again, and reintegrate the deadlift.

high altitude MTB/hike

Took the day off to enjoy one of the last nice days in the high country for a while. Parked at Red Mountain Pass, rode the Fargo to the top of SJ country road 14 (steep jeep road). Hiked to the top of the little 12k-something peak up there. Rode down, then around all the other jeep roads on the east side of the road.

After that, rode up Black Bear Pass road to the junction with the Porphyry Gulch road, then went up that and hiked almost to the end.

Amazing day.

MTB

Hiked Spud Lake with the family, then got dropped off on the road at the saddle above Hermosa Park. Road down to Hermosa Park, down Hermosa Ck trail, back to Durango. On the BLT.

Hermosa Creek trail took 2:22, including stops to fix a cleat and a flat. Didn't time the whole ride, but at least an hour longer than the creek section.

MTB

Powerline-Meadow-Mike's-Cuchillo from home, about an hour, singlespeed.

MTB

South Rim loop @ lunch, SS. Not feeling great at the time, so took it easy.

MTB

South Rim Loop at lunch, singlespeed, hard.

MTB

South Rim loop at lunch, singlespeed, medium

strength; MTB

At lunch:

Pullups & Dips, mixed weighted and bw sets for >50 each

After work:
Ride Mike's + Meadow loop from home, singlespeed, pretty easy pace

triple bike ride

In honor of SSWC09 (in which I'm volunteering not racing):

Commute to work, all trails, singlespeed
Ride at lunch, South Rim
Commute home

Close to 3 hours of singlespeed riding.

strength

Pullups
20 @ bw
1 x 5 @ +15
2 x 5 @ +45
1 x 6 @ +45
1 x 10 @ bw

DB Bench
10 @ 45
5 @ 65

Military Press
2 x 5 @ 85
1 x 6 @ 85

Pushups
2 x 20

strength

50 pullups, 50 dips at lunch.

MTB; strength

Lunch:
South Rim/Bro Loop with Matt, singlespeed. Chain tension on the Rockhopper seems to be good now.

Evening:
A few sets each of DB rows @ 80, ring pushups, and light KB swings.

long MTB

Rode Jones-Dutch-Hermosa with Mike. Took about 4:25, with about 4000' climb. Rode the last 6-7 miles in a big storm, soaking wet and muddy at the end.

easy hike, MTB moderate

Hike Spud Lake w/ Mike and Ian in the morning.

Afternoon, 90-110 minute ride with Mike in Horse Gulch and on Raider Ridge. Took the BLT, much easier on the body than the SS.

last few days

Today 9/12
Long MTB ride w/ Mike, Tour de Horse Gulch, singlespeed, 2h 45m, 2200 feet climb. Lots of trails on both sides of Telegraph

9/11
3 hour easy hike on SAR mission, morning.
45 minute hammer on Meadow Loop, singlespeed, with Mike, afternoon.

9/10
Bro Loop, on the SC Blur.

9/9
SAR hike @ 11k feet, not particularly hard.

MTB

Quick Telegraph-Anasazi loop from home. Bought a used full suspension bike today; too good a deal to pass up. It will make big backcountry rides a lot less painful but based on one ride it's not as much fun as singlespeed.

long MTB ride on the CT

Animas Overlook-->Champion Ventures Road-->Colorado Trail-->Junction Creek, with a shuttle between Animas Overlook and the bottom of the road (about 7.5 miles of shuttle and a bunch of climb).

30 miles riding, 5 hours, about 3000' of climb and about 5000' of descent.

Rode the Fargo, which beat the crap out of me on the long descent from the high point, even running 20 psi on a huge front tire and Gordo rim combo. Might need to give up and get a bike with suspension.

last three days

Rode South Rim Tuesday-->Thursday, pretty hard each time. Taking today off.

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.