July 22nd- July 29th

“If you want to make enemies, try to change something.” - Woodrow Wilson

Monday:   

9:30 AM:  40 mins in the garage gym

Warmup: Jogging and mobility.

FT:
50 Kettlebell Swings, 55 lbs
1 Run, 400 m
40 Kettlebell Swings, 55 lbs
1 Run, 400 m
30 Kettlebell Swings, 55 lbs
1 Run, 400 m
20 Kettlebell Swings, 55 lbs
1 Run, 400 m
10 Kettlebell Swings, 55 lbs
1 Run, 400 m

-- spend 5-10mins afterwards rolling out the legs and back.

1:30 PM:  Biked 10.1 miles w/ 500ft of vert in 40mins.  Easy Monday afternoon cruise around the hood. Did push up the hill over by the dog park a little harder than normal just to get the HR up a little bit. 

4:30 PM: 50 mins on the Stair Stepper, about 1800ft of vert.  Stair Stepper at Vasa while Paula was in a class. Sweating buckets. This might be a way to get back my hill fitness quickly, might try to do this 1-2 times a week.

Tuesday:  

7 AM:  7 miles w/ 700ft of vert averaging 8:40pace.  Easy trail run from Flatiron Vista trailhead around Springbrook and back via Dowdy Draw. Think this will be a good route to train for Javalina and if I need it to be longer I can add in double loops or Gashawk. Runnable vert is what I will be looking for the next few months.  Felt good with the exception of my running fitness but that will return quickly enough over the next few weeks.

10 AM:  1 hour at Crossfit.

Warmup: Airbike, mobility and drills.. bunch of warmup sets of back squats, then.

Back Squat : 4-4-4-4-4-4 : 4460 lbs
Sets
4 Back Squats | 155 lbs
4 Back Squats | 175 lbs
4 Back Squats | 185 lbs
4 Back Squats | 195 lbs
4 Back Squats | 200 lbs
4 Back Squats | 205 lbs

-then-

Chipper: 6 mins 13 secs
30 Assault Bike Calories
10 Overhead Squats | 75 lbs
20 Assault Bike Calories
20 Front Squats | 75 lbs
10 Assault Bike Calories
30 Back Squats | 75 lbs

Wednesday:

6:30 AM:  7.4 miles averaging 8min pace.  Easy 2 loops of Davidson Mesa and 1 loop of Harper lake. Super chill for that is about all I got this early in the morning. Another smoky morning out there too. At least it does not affect me really with the exception of making my nose run more.

3:30 PM:  40 mins lifting in the garage gym

Upper body. 4-5 sets of the following after warming up on the airbike and mobility

Bench press
Incline press
Skull crushers
Drag curls

--Another book done... you can see it on the Books Read page if interest.  5 more to go this year to hit my goal of 24 or 2 per month.  I was wondering how many books that is since I started tracking them in 2010.  422 so far, not bad.  Couple more years until I hit 500 though, thought I was closer.

Thursday:  

  -NOTE:  Weight check in:  177.2 lbs w/ 9.9% bodyfat.  Up about a half a pound but BF is down below 10% so it is still a win.  Got to quit my snacking right before bed.

6:30 AM:  Biked 21.5miles w/ 1100ft of vert in 1:30.  Easy ride around the hood hitting all the different trail systems from around the house to Westminster hills and Standley Lake. Pretty chill overall but did hit some PRs on the small climbs without knowing it at the time. Seems biking is coming around, now if my running would just return.

10 AM: 1 hour at Crossfit    

Warmup: Jogging, mobility and a few drills.

4 RFT: Lunges and 300 m : 17 mins 18 secs
4 rounds of:
Walking Lunge, 100 m
Run, 300 m

Used a 20lb weight vest too. That one is going to hurt the next few days.

---  Heading up to Fairplay for the weekend after work tonight to help Bob mark the Fairplay Burro course tomorrow.  Should be a fun weekend!

Friday:

7 AM:   7.1 miles w/ 600ft of vert averaging 8:45pace.  Easy cruise from the Java Moose in Fairplay up to the Beaver Meadows trail system and back via dirt roads. Can really tell that I have not been spending much time up high the past 8 weeks. That needs to change.

Rest of the day:  Spent the rest of the day helping Bob mark the Fairplay Burro race course.  Hiked about 8 miles w/ 2000ft plus of vert total.  The rest of the course we were able to drive in the truck and mark.  Lot of fucking work, took us about 10 hours to get it done which I did not plan for.  I got a little hangry (did not much bring any food), sorry Bob!!  

Saturday: 

7 AM:  11 miles w/ 1700ft of vert averaging 10min miles.  Easy cruise from Alma up to Kite Lake with Don. Don kept going and did the loop of the 14ers while I turned around. Very tempted to do the loop as well but need to be smart coming back from this injury and not do to much to quickly. It was super hard to turn my ass around.  Longest run yet since coming back.

-- Spent the rest of the day hanging out at Burro Days in Fairplay drinking and eating to much.  Good times!!!

Sunday:  

6:30 AM: Biked 15 miles w/ 1000ft of vert on the mountain bike.  Easy ride on the first half of the burro race before they start to make sure the markings are still good. Ended up adding a bunch just because I could and was not happy with the last mile of the race through the bushwhack section.  Lots of walking as well the last mile.

Total Weekly Numbers

Great week overall getting back into the swing of things.  This next week should be very similar to this week with maybe a little bit more running overall.  Pondering going to Leadville this weekend for Boom Days, will decide later in the week.