The Mucho

Headed out on a huge Mountainbike ride with 5 amigos. We covered 26.5 miles and I'm not sure how much elevation. Stops for potty, eating and flat tires asa well as regrouping.
4:30 total time. About 3:30 riding time probably. I need to analyze the Garmin;}
FUN!!

Thanks for the hall pass, Love

Filthy Fifties

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 18 pound ball

50 Burpees

50 Double unders

I was flying til the burpees. (20 minutes)

Then I hit a big wall. Finished at 35 minutes.

New record on double unders, though! 26 in a row. Hooray.

Man Makers Plus+

25 man makers
400 meter run.
Four times.
45 minutes


Jefe did an 800 on his first (overachiever) So I did one on my last.. (so did he and annie)

Lava Hot.

Set out to run hills
Ended up hiking that steep mountain with the L on it. 32 minutes of running, resting, and hiking.

uphill

AM ride up up up and down a titch. 57 minutes.
4 minutes behind previous time on tri bike.

downhill

AM ride up and Down Down Down to home. 1 hr

2 a day

So hot! Wife and Dog rocked the 5 k9. Good times.
I got out tgere at noon and ran me three miles, too. I tried to keepp it under 7 minutes pace. Tough in the heat, but I did a 6:56 average for 3.06 miles.

Then at 3:45 I jumped in a lake.
Two laps around the island. 35 minutes on the nose. Water was perfect, but I could feel the heat soaking into my black wetsuit. Felt good except that left shoulder tightened up like mad again. RRRRRRRRRRRRRRRRR!!

Up and over

5:30 am ride. It was actually cold! But beautiful!!

1 Hour 3 minutes - 5 minutes back of my record on the same ride. (18 miles, mucha elevación)

Felt worked over. Time to rest a bit.

Ran with Korey

He's getting ready for a marathon, so we got up at 6 and went running. It was pretty. Cold and quiet. We went up Hodge's Canyon and, after 4 miles of ascent, relentless ascent, totalling 1000 feet, we turned around. Back to the bottom in a big hurry only to discover there was no toilet paper in the outhouse!!! I may have cussed. Gotta do what you gotta do. Then we ran the flats for another hour or so and totalled 2 hours 23 minutes covering 14.8 miles (plus 0.4 if you factor in the elevation.) Pretty mellow pace, I think it was good for me. My h.r. stayed around 160 or less. Still, I need to go a lot faster in Florida!

Shiver

Is shivering a workout? We played on the lake, water skiing, water weenie riding, whatnot. I froze my hoohas off. I was going to go for a big swim, but I just shiverred all day and I'll count that as a workout.

Big day

Got up at 5:30 for masters. Only spent 50 minutes or so in the water so I had to cut my ladder short. It ended up like this:
Swim 100, kick 100, pull 100, backstroke 100
100,200,300,400,300,200,100
I cooled down with 100 backstroke.
Left shoulder still aches. 2100 yards.


Then, on the way to Bear Lake, I got out of the car and rode my bike. From the 16/30 Junction, up over the pass (1000 feet in 7.5 miles), down to Laketown (-1200 feet in 4.5 miles with gusty funky head/side winds.) Around the lake to Laketown again, and back to Garden City for 3 hours and 45 min of aero riding covering 74.5 miles. Good times. Windy. warm.

Crossfit Mixer

I combined two of my favorite xfits and it went like this:
run 400 meters
50 air squats
run 400 meters
max pullups (31)
run 400 meters
50 air squats
30 minute involuntary brake for a mtn biker
run 400 meters
max pullups (30)
run 400 meters
50 air squats
run 400 meters
max pullups (25)
run 400 meters
50 air squats
run 400 meters
max pullups (21)
Then 200 situps to make it a solid half hour work out.
I liked it. I ran barefoot and it sprinkled during the last 3 runs.
Right ball of foot is a trifle tender. But all in all I felt good.

My Left shoulder still aches. I'm a little concerned.

Finally a big ride!

Headed back to the UC West Side for a 3 hour tour.
I forgot my 305, so I borrowed my padre's GPS. It's a miracle I didn't forget anything else(especially any of the three little bears.)
So it was low to mid 80's. A bit of wind which was apparently at my back most of the first half, as I went really fast for a while. I ate 2 shmooshy snickers and a gu and refilled my bottle twice. I lost my Ironman water bottle souvenir. Bummer.
Here's the data:
63.25 miles
3 hrs 10 min moving
9 min not moving, i.e. stoplights, gas stations, and the park.
max 40 mph
ave 20 mph moving.
19.2 mph total.
Pretty cool little unit, I think.
Thanks, Mom and Dad, for watching the bears. You rock.

Chau Facundo, que tengas un buen viaje. Te voy a extrañar amigo!!!!!!!

I'm not a smart man, Jenny

One hour of sleep.
High wind.
78 degrees rising to 84.
Sounds like the perfect conditions to go for a long dam run. I say dam cause I ran from the north end of Deer Creek to the Dam and back. I guess I was about a quarter mile short of the dam, but I should have probably not gone for such a long distance without having run much lately.
14.3 miles - 2 hours 10 minutes.
20 sec strides at 35, 50, 1:05, 1:15, and 1:25
Gu at 40, Snickers at 1:10, Gu at 1:40
Out of Gatorade and water (20 + 20) with three miles to go.
PUTT PUTT
Left knee pain, right hip soreness.
I'm a wreck!

Special thanks to Mom for making the drive and hanging with the wee ones while I ran.

Trainer

Spun the Motobecane on the trainer. BT was a ball buster all day, so I didn't get'er done til 9:45 to 10:45. It was fun to watch the Heffernans and the Borones and a little Conan, though.

Deer Valley

Headed up solo this morning and riode to the top of the front mountain. 45 min up, 15 min down.
I love mountainbiking.
I think when the "dream" of tridorking is over, I'll get a real nice mountainbike and just enjoy that for a while.
Like a 90's rocker who just does mellow acoustic sets now and writes about meaningful issues. For me.

Crossfit with Jeffy

30 Pullups,
30 Squat Cleans 95 lbs ( we had a light bar going and I did about half with the 75er)
800 meter run. (tarahumara style)
Times 3
Took about 30-32 minutes. Started strong, suffered the last round.

Deer Creek is Cold

Went for a swim in the lake but didn't want to put on my wet suit. Water was fine! My right shoulder hurt the whole time. I did a couple short triangles in the little island bay and then decided to go around the island. Just in time for the 11:00 wind.
But when I got home I was freezing!!! I had to wrap up in a princess blankey for a half hour.

TIMP

Took the boy scouts up Timp this morning, bright and early. We made it about 3.75 miles and there was a wicked cool snow bridge over a waterfall. I'da risked it solo, but not when I'm liable for two teenagers. We turned back. Good hike, though. I love it back there. God's masterpiece.
We hiked about 5 hours all told. I felt it the next day. It replaced my long run this week although I don't reckon it had the same benefits.

Nap time crossfit

I would have preferred to nap while the little ones did, but I went out and did this one-
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meters
All I have is my small bar and 40 lbs of weight, so I probably should have done more reps. But I didn't. I added some dips, pushups, reverse rows, abs to toal 45 minutes.
You do what you can.