March 13th- March 19th

“The secret of happiness is something to do.” - John Burroughs

Monday:  

2:30 PM:  Bike: 12.25 miles in 55mins.  Easy ride from the house around the hood on the gravel bike.  Mostly road but did jump on some crushed gravel trails as well.  Tired legs but otherwise all good from the weekend.

Came across this photo from the Salida Marathon on Saturday...   So yes I did run.

--  Jump in for a 30min sauna this afternoon after the bike ride.

Tuesday:  

 

7 AM:  Skimo- 5.7 miles w/ 3000ft of vert in 1:35.  3 laps of Eldora this morning.  Windy as hell but was a great morning overall.  With the time change we are back to Dawn Patrol again for it is dark again as I start up the hill the first time.  Love it!

10:30 AM: 1 hour at the gym after skiing.  

Warmup: Rowing, mobility and drills

21-15-9: 7 mins 18 secs
21-15-9 reps of:
Deadlift, 50% 1RM | 185 lbs
Box Jump, 24 in
Toes-to-bar

- rest 3 mins then-

12-9-6: 4 mins 6 secs
12-9-6 reps of:
Deadlift, 50% 1RM | 185 lbs
Box Jump, 24 in
Toes-to-bar

4 PM:  Walk 2 miles in 34mins.  Easy walk around the hood, had to get out for a bit since it was 65 degrees out this afternoon.

Wednesday:

-NOTE: Weight:167.8lbs, 8.1% bodyfat… up 1 pound.  Been eating to much after dinner.  Been all healthy stuff but still to much.  Need to reel it in.

5:30 AM:  1:20 at the gym.

Warmup: Airbike, mobility and drills

FT: 11 mins 20 secs | Rx'd
50 Push-ups
100 Double Unders
40 Push-ups
80 Double Unders
30 Push-ups
60 Double Unders
20 Push-ups
40 Double Unders
10 Push-ups
20 Double Unders

-then-

Push Press :
Sets
5 Push Press, 75% 1RM | 115 lbs
3 Push Press, 85% 1RM | 135 lbs
1 Push Press, 95% 1RM | 1 rep, 145 lbs

-then-

Weighted Strict Pull-up : 5-5-5-5-5 :
Sets
5 Weighted Strict Pull-ups | 35 lbs
5 Weighted Strict Pull-ups | 35 lbs
5 Weighted Strict Pull-ups | 35 lbs
5 Weighted Strict Pull-ups | 35 lbs
5 Weighted Strict Pull-ups | 35 lbs

7:30 AM :  8.3 miles w/ 600ft of vert averaging 7:44pace.  Easy miles from Costco in Superior right after the gym.  Mix of roads, gravel roads and single track.  Such a great morning out there today!  First few miles were super slow but once warmed up was clicking along just fine.  Legs are good from the Salida marathon already.

3:30 PM: Walk around the hood before the weather moves in, started sprinkling halfway through. 2.4 miles in 42mins.

Thursday:

7 AM:  Skimo- 5.7 miles w/ 3000ft of vert in 1:39.  3 laps of Eldora this morning.  Fresh 3 inches or so of powder and was snowing the whole time.  Great conditions today, almost called in sick to work to stay up there all day but came down.  

10:30 AM :  1 hour at the gym

Warmup: Airbike, mobility and drills

Chipper: 14 mins 54 secs | Rx'd

Run, 800 m

20 Dumbbell Snatches | 30 lbs

20 Dumbbell Squat Cleans, 35% 1RM | 60 lbs

100 AbMat Sit-ups

20 Dumbbell Squat Cleans, 35% 1RM | 60 lbs

20 Dumbbell Snatches | 30 lbs

Run, 800 m

Friday:

7 AM: Skimo- 9.1 miles w/ 4500ft of vert in 2:42.  5ish laps at Eldora this morning.  More like 4 and half.  Lost the AT track on the last lap on the backside (first time checking out the backside) and cut over verses going to the top again by mistake.  Great morning out there!

3 PM:  38mins in the garage gym

In the garage

Warmup: Crossover Symmetry Activation

Bench Press 10x10
Sets
10 Bench Press | 105 lbs
10 Bench Press | 105 lbs
10 Bench Press | 105 lbs
10 Bench Press | 105 lbs
10 Bench Press | 105 lbs
10 Bench Press | 105 lbs
10 Bench Press | 105 lbs
10 Bench Press | 105 lbs
10 Bench Press | 105 lbs
10 Bench Press | 105 lbs

Pull-ups : 10x5
Sets
5 Pull-ups
5 Pull-ups
5 Pull-ups
5 Pull-ups
5 Pull-ups
5 Pull-ups
5 Pull-ups
5 Pull-ups
5 Pull-ups
5 Pull-ups

GHD Hip Extensions : 3x15
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

-----  Headed over to Flats Beer Garden with Paula this evening to watch GZ jam out with his band Spare Change.  Had a great time.  Broke my diet of course and my 1 drink a month I have been following.  Might just take it out of next month.  Hell it was St. Paddy's day so that is an excuse right?

Saturday: 

9 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills

AMRAP 25 mins: Partner Wods, 2 rounds + 50 Pull-ups + 91 Wall Balls

25:00 AMRAP:
Partner Wod
50 Pull-ups
100 Wall Balls, 20 lbs
100 Kettlebell Swings, 53 lbs
-split the reps with Charlie

11 AM:  12.8 miles w/ 1800ft of vert in 1:55.  Easy jog on some new to me trails in North Boulder while Paula was out jogging with her friends. The Hogback loop is new to me. Loved it! Short and steep. Felt great once the stomach calmed down from binging last night.

-- Paula got herself a new toy this afternoon.  Unbound Gravel and other gravel races here we come!

Sunday:

7 AM:   Skimo- 3.25 miles w/ 2000ft of vert in 1:30ish.  Easy lap at Hidden Valley in RMNP.  Super icy conditions to where skins would not grip and had to boot pack up a bunch of it.  Slow skiing coming down as well for the same reason.  Called it a day after 1 lap but still glad I went to give it a shot.

Total Weekly Numbers

Solid week overall.  Could I have done more, yes but it all worked out just fine.  3rd week in a row where my total hours were over 20 hours.  Need one more bigger week then a short taper for Grand Traverse Ski.