Aug 8th- Aug 14th

 

“Don't judge each day by the harvest you reap but by the seeds that you plant.” - Robert Louis Stevenson

 

Monday:  

9:15 AM: 60 mins at Crossfit.  

Warmup:  Airbike, mobility and drills

10 RFT: 16 mins 8 secs | Rx'd
10 rounds of:
3 Clean & Jerks, 70% 1RM | 125 lbs
7 Toes-to-bars
30 Double Unders

5 PM:  2.8 mile walk in 45mins.  Walk around the hood after work to keep the 75 Hard challenge going.  Had to force myself to get out there today.  Been in a funk all day and a little bit down after getting results from my blood work late this afternoon.

Tuesday:  

7 AM: 8.4 miles w/ 400ft of vert averaging 8:30pace.  Easy loop from Flatirons Vista Trailhead.  Long way around Flatiron-Dowdy-Community- Marshall Mesa- Greenbelt back to Flatiron.  Good cruising loop.  Felt better than I than I have been lately which was nice.  Maybe I am starting to turn a corner?

9 AM:  1 hour at the Crossfit gym.

Warmup:  Bike, mobility, and drills

7 mins 50 secs | Not Rx'd
21-18-15-12-9-6-3 reps of:
Box Jump, 28 in
Ring Push-up

2:30 PM:  43 mins Mayham Lifting in the garage- Upper Body Anterior (Chest & Bicep)

Warmup:
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)

Bench Press
5 sets: 8 reps

Hex Press
4 sets: 10 reps

Single DB Bench Press
4 sets: 10 reps (each side)

DB Spider Curls
4 sets: 10 reps

Hammer Curls
4 sets: 10 reps

5:15 PM: Gravel Ride- 15.8 miles w/ 800ft of vert in 1:10.  Easy spin on the roads and trails around Louisville.  Was supposed to join in on a gravel ride from Build PT in Louisville but when I got there it was cancelled due to the leader being sick so took off solo.

Wednesday:  

 

7 AM:  Run- 9.25 miles averaging 7:20pace.  Planned workout was 2-3 miles easy, 15 x 1 min fast/1 min easy, 5 min easy, 4 x 30 second hills, 2-3 miles easy

 

Done at Davidson Mesa.  Almost skipped this workout and just jogged but got it done even if the intervals were not that great.  2.5 mile warmup then the intervals around 6:30pace and did the hill work on the side of the Mesa.  Only did 1.5 mile cooldown due to having to jump on a work call and ran out of time.  Glad I powered through this even though it was not on the pace I wanted.  Legs just had no real turn over today.

 

9:15 AM:  1 hour at the CF Gym.  

 

Warmup: Airbike, mobility and drills.

Front Squat : 1 Rep Max : 170 lbs | 170 lbs | Rx'd -20 lbs
Sets
1 Front Squat | 170 lbs
-- Have gotten weak, 20lb decrease from last time... sigh..

30-20-10:  6 mins 18 secs | Rx'd
30-20-10 reps of:
Assault Bike Calorie
Front Rack Lunge | 45 lbs

--  Had plans to either ride or go to the 5:30pm Runners Roost group run but ended up taking the evening off and working.  Needed the time off anyways, starting to feel run down again.

Thursday:

6 AM:  Hour at the Crossfit gym.

Warmup: Running, mobility and drills

4 RFT: Tuck Sits and 400 m : 14 mins 10 secs | Rx'd
4 rounds of:
Tuck Sit, 1 min
Run, 400 m
 

7:15 AM:  6.4 miles averaging 7:55pace.  Easy 2 laps of Davidson Mesa.  Just cruising not looking at the watch at all.  Super tired today, did not sleep super well and volume of trying to do it all is catching up to me which is why I took off from doing anything last night.

2:30 PM: 14 miles w/ 1000ft of vert in 1:12 MTB ride.  Easy loop of the Dirty Biz loop on the new MTB.  Killer ass bike.....  Actually ended up 6 mins quicker than I did on the Yeti I was borrowing a few months ago.  Bike or rider?  Who knows.

Friday:  

7 AM:  4.2 miles averaging 8 min pace.  Easy loop of Davidson Mesa and Harper Lake.  Super chill...  Lee Troup's group was just starting as I was finishing.  Makes me want to look for a running group to join.

3 PM: 12.7 miles w/ 500ft of vert in an hour.  Easy cruise from my campsite on Halfmoon Road over to Sugarloaf Campground to surprise Clyde and wish him good luck at the Leadville 100 MTB tomorrow.  Of course it rained and hailed on me on my way back.

Saturday:

8 AM:  1.5 miles in 12mins.....  Just from the car to the dam in Twin Lakes and back so I would not have to walk.  Thought I was going to have to park farther way than I did.  Spent all morning out here watching the Leadville 100 MTB with Don... so much fun... took off to help load Bob load a donk for tomorrow's race in BV and then spent the rest of the day either chilling around town or hiding from the rain in my tent.

Sunday:

10 AM:  14 miles w/ 1400ft of vert in 2:59.  BV Burro Race-  Cluster fuck of a race for me.  Alice did not want to run much and turned into a 14 mile sled drag for the most part.  We finished 13th.  I was totally destroyed afterwards and had to sit in my truck for over an hour in the AC before my heart rate would drop below 100.   Congrats to Bob for winning it!!!  After getting somewhat back to where I could drive home, 285 was a mess today so stopped in Fairplay to have an early dinner with Don and Amy before spending 3 hours in what should have been 1:45 to get from Fairplay to my house.

Total Weekly Numbers

Not quite the week I wanted but it is my fault.  Skipped Saturday and took the day off verses getting in some easy running/biking mileage.