Monday - July 16

Dynamic Warm-up / Jump Rope 2 minutes

OH Squat
 10 x 20, 40kg

Squat
 10x 135, 165, 185, 185#

Sandbag Circuit
 - Every minute on the minute x10
 - 150# sandbag down/back 10yds
 - 10x pushups

Clients......

Seated Calf Raise
 6x 45, 80, 105, 105, 105#

SLDL
 8x 12, 16, 20, 24kg

SB Crunch
 3x 30

Sunday - July 15

Hike w/ pups

 - Mohican State Park

 - 2.91 miles

 - 1:08:16

 - 233 ft. of elevation

 - nice to be out and moving again.  Body feels good, but not ready for much structure just yet.

Sunday - July 8

Silver Rush 50 trail run
 - Leadville, CO
 - 50.4 miles
 - 13:13:01
 - 15:44 pace
 - 7941 ft. of elevation
 - aveHR 133
 - maxHR 150
 - same exact course as the mtb

Started the day thinking this could very well be a DNF and wasn't sure if I could make it to the turn around cutoff by the 7.5 hour time limit.  I broke it down to 1-mile, one aid station at a time and convinced myself to power hike more than I thought I needed; any slight uphill.  It worked, as I ticked away miles I gained confidence and strength.  I can truly say that I got better as the day progressed and finished strong.  I still experienced the same effects at altitude as I did the day before on the mountain bike, but today I had experience and a plan for those areas.  I was in control again.  

Saturday - July 7

SilverRush 50 mountain bike
 - Leadville, CO
 - 50.4 miles
 - 7:02:56
 - 7.2 aveMPH
 - 7316 ft. of elevation
 - aveHR 148
 - maxHR 171
 - highest point 12,134'
 - lowest point 9.947'

Holy welcome to altitude.  Definitely challenging above 11,000' and I had to take numerous breathing breaks above 11,500'.  We hit 12,000' at 6 different point during the route.  Definitely more challenging than I anticipated but I managed to continue forward and work through the rough patches.  I began questioning myself after the first 11 miles which was all uphill.  Eating and moving was not possible, I had to stop to eat, then breathe, then continue. 

This ride led to lots of doubts about the run tomorrow.  

Wednesday - July 4

Road Bike w/ Josie
 - borrowed my brothers road bike
 - paved bike path following the Platte River North to the Clear Creek River path west
 - 30.04 miles
 - 2:01:54
 - 354 ft. of elevation
 - 14.8 aveMPH
 - aveHR 111
 - maxHR 135

Tuesday - July 3

Hiking
 - Mt. Evans, Colorado
 - 3.67 miles
 - 2:54:02
 - 1350 ft. of elevation
 - highest point 13,887'
 - Josie was hit hard by the altitude.  Struggled to make it even this far.  It just wasn't worth it to try and push any further.  Still a beautiful day in the mountains with amazing views.  I was happy to feel ok, but could tell me breathing was more labored.

Monday - July 2

Trail Run
 - William Frederick Hayden Park - Green Mountain, Colorado
 - 1:02:17
 - 5.23 miles
 - 933 ft. of elevation
 - 11:54 pace
 - aveHR 141
 - maxHR 177

Great run and views right up until mile 4.75 when I darn near stepped on a rattlesnake.  Thankfully, I was able to stop quickly and backup before it coiled up, rattled and was able to strike.  We then had a good staring contest until I took a 10 ft. radius around him.  He kept his eyes locked on me and rattled the entire time.  And yes, that is precisely when and where my heart rate spiked.  Actually kind of interesting to see in my data file.