“If the highest aim of a captain were to preserve his ship, he would keep it in port forever.” - Thomas Aquinas
Monday:
6:45 am: 1 hour at the gym.
Warmup: Airbike, mobility
Bench Press : 3 Rep Max : Rx'd
Sets
3 Bench Press | 185 lbs
FT: Assault Bikes, Push-ups, and Burpees : 7 mins 23 secs | Rx'd
60 Assault Bikes
50 Push-ups
40 Burpees
2 pm: 7.7 miles averaging 7:50pace. Easy hood cruise from the house. Easy hour with 5x15sec pickups in the middle. Finally a nice day out there!
4 pm: Tough 21 workout in the garage... wondering what it is you can see it here. https://youtu.be/JTf1Ro6FzeQ
--- so I put in for the Leadville 100 MTB not really thinking it was only 4 weeks after Hardrock. Bummed that I did not get in but at the same time I am relieved as well if that makes sense.
Tuesday:
7 am: 4.5 miles w/ 2200ft of vert of Skimo and then after the race just skied downhill the rest of the morning getting in 12 more runs. Great morning at ABasin!!!! Need to take more photos but it was to cold out and the weather was shit.
Wednesday:
NOTE: Weight check- 174.2lbs.... huge improvement since I cleaned up my diet on Saturday. Down 4 pounds... bet it mostly inflammation disappearing.
6:30 am: 1:10 at the gym
Warmup: Rowing, mobility and drills
AMRAP 15 mins 6 rounds + 7 GHD Sit-ups | Rx'd
15 mins:
75 Row Calories
then in the remaining time, AMRAP of:
12 GHD Sit-ups
2 Power Snatches, 65% 1RM | 75 lbs
12 GHD Sit-ups
4 Power Snatches, 65% 1RM | 75 lbs
12 GHD Sit-ups
6 Power Snatches, 65% 1RM | 75 lbs
12 GHD Sit-ups
8 Power Snatches, 65% 1RM | 75 lbs
12 GHD Sit-ups
10 Power Snatches, 65% 1RM | 75 lbs
12 GHD Sit-ups
12 Power Snatches, 65% 1RM | 75 lbs
12 GHD Sit-ups
14 Power Snatches, 65% 1RM | lbs
2 pm: 6.1 miles averaging 8:10 pace. Easy cruise around the hood. Kept it really chill with the races this weekend.
Thursday:
--Finished book number 2 of 2023,
Greenlights this morning before heading to the gym. Very good book, I was surprised.
6:30 am: 1 hour at the gym.
Warmup: rowing, mobility and drills
AMRAP 20 mins: 11 rounds | 385 reps |
20:00 AMRAP:
5 Push Jerks, 65% 1RM | 100 lbs
10 Box Jumps, 24 in
20 Dumbbell Walking Lunges, 35 lbs
9:30 am: 4.75 miles averaging 8:25pace. Easy chill jog around the hood... mini taper.
2 pm: 15.9 miles w/ 1000ft of vert bike ride. Chill afternoon ride with Paula to take advantage of the 45 and sunny afternoon. Some mud on the dirt road on the Costco loop. Combo of sections of the Dirty Biz, Costco Loop, and Davidson Mesa. Fun afternoon.
--Forgot to include the post cards I have gotten over the past 2 weeks. One from JT and one from Dad/Sheryl from HI. Love getting these surprises in the mail.
Morning: Travel day to Phoenix to have some fun.... Was supposed to jog 30 mins today but ran out of time due to the travel delays. All good. Got checked in for the races this weekend and chilled at the rental house.
Saturday:
8 am: 12.5 miles w/ 1300ft of vert averaging 7:35pace. Coldwater Rumble 20K- 5th
Started out super easy being in about 10-12th place at mile 2 as a warmup then ran the rest as a progression run to the finish and ended up 5th. Super happy about this considering what I am working back from. Fitness is slowly coming around.
Sunday:
7 am: 13.1 miles averaging 9:30pace. Phoenix Rock-n-Roll Half Marathon with Don. We are both trash from yesterday's trail races, I got 5th in the 20K as I said above and he won the 52 miler. Second year in a row we have done this double. Last year I was fit enough to run a 1:20 here after racing hard on Sat but not this year. Jogged it out and had some fun in the cold ass rain...
After the half marathon we had about 5 hours to waste before we needed to get to the airport to fly home. Found a Black Rifle Coffee store which of course I was in heaven... if you know me this is my favorite coffee brand and has been for 10 years or so. Guess they just started opening store fronts in AZ, UT, GA and TX in the past few years. I had no clue...
Still had a while after the coffee shop and lunch so we headed to the
Musical Instrument Museum... If you are looking for something to waste some time that is entertaining when in Phoenix, go here.... it is amazing.... and yes that is Prince's piano and outfit down below. They also had guitars from many famous artists including Elvis, Johnny Cash, and many others.... so cool.
Total Weekly Numbers
Solid damn week..... very happy about it even with missing a 30 min shakeout jog on Friday. The base training for HR has started along with getting ready for GT Ski. Next race is Old Man Winter in 3 weeks.
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