Falcon Trail Mountain Bike

1hr 46min
-
Took breaks to do some lumbar extensions.

Pike's Peak Ascent

4hr 2min

Incline at Manitou

Time: 30:03

Incline at Manitou

Time: 32:19

Incline at Manitou

Time: 31:22

Falcon Trail Mountain Bike

Falcon Trail Mountain Bike
1hr 37min

Incline at Manitou

Time: 33:34
Wasn't going to push, but ended up going harder than planned.

Garden of the Gods 10 miler

1:24:30

Incline at Manitou

Time: 31:39

Incline at Manitou

Time: 32:37
-
Able to do it straight without stopping

Incline at Manitou

Time: 33:12
-
Completed without stopping

Incline at Manitou

Time: 34:00

Falcon Trail USAFA Mountain Bike

Went at about 2:30pm
1hr 41min
-
Wrecked pretty hard on easy part of trail about a mile out at the Gas Station.

Falcon Trail USAFA Mountain Bike

1hr 48 min
Avg HR 142 BPM

Incline Manitou

36:31
Max HR: 175 bpm
Avg HR: 167 bpm

Run Vindicator Loop

4 miles
35:08

4 mile treadmill aerobic run

Avg HR 145 bpm
2% incline
-
Notes: Outside temps in the negatives.

Weights

A1. Bench Press 5,3,1
A2. Sidelying ER 3 x 12
B1. Incline Bench 3 x 8
B2. Rows 3 x 10-12
C1. Chins with 45lb weight x 3,4,4
C2. Ab Rollouts 3 x 15
C3. Med-Lat Line Hops 3 x 20

Weights

A1. Cleans 5,3,1
A2. Glute Activation
B1. Deadlift 5,3,1
B2. TRX Y's
C1. Farmer's Carries w/ 2 x 75lbs
C2. SL RDL
C3. Push-up to side plank w/ 20lb

6 mile ruck weight vest

45lb weight vest
Santa Fe Trail
Total 1hr 31min
Temp 28 deg
3:55 p.m.
Avg 15:07/mil
Avg HR 128 bpm

Weights

A1. Press 5,3,1
A2. TRX T's
B1. Walking Lunge 45's 3 x 8
B2. Clams 3x30
C1. Chins 45lbs x5,5,5
C2. 1/2 kneeling landmine press
C3. Side plank + hip abd

4 mile run Santa Fe Trail

4 miles
Temp 38 deg
7:10 a.m.
Total: 40:29
Avg: 142 bpm
Avg: 10:06/mile
1-9:54/139bpm
2-10:44/145bpm
3-9:54/142bpm
4-9:54/144bpm

4 mile run Santa Fe Trail

Aerobic Run
5:12 p.m.
Total: 43:16
Avg: 10:48/mile
Temp: 42 deg
Avg: 142 bpm
1-10:12/138
2-11:00/144
3-10:52/145
4-11:07/141
-
Notes: Going to give 4 weeks doing purely aerobic running. If no improvement will add tempo and intervals back to program. Will plan to continue as long as seeing progress. Currently, I feel like I am not making progress.

Weights

A. Cleans 5,3,1; worked up to 155 x 5
B1. Deadlift 5,3,1; worked up to 265 x 5
B2. TRX Y's 3 x 10
C1. Farmer's carries 3 x 30-40 yds w/ 70 lbs
C2. SL RDL 3 x 10
C3. Push-up to side plank with 15lbs 3 x 10

4 mile treadmill run Aerobic

4 miles
42:20
2% incline
Avg: 145 bpm
< 150 bpm throughout
5:30 p.m.

Bench 5-3-1

A1. Bench Press
95x5, 115x5, 135x3
150x5
170x5
190x9
A2. Sidelying ER
10lbs 3 x 12
B1. DB Incline
45lbs x 10,9,9
B2. Rows
(32kg; 2 x 16kg KB)
x10,10,9
C1. Chins
25lbs x 6,5,5
C2. Rollouts
3x15
C3. Med-lat Line Hops
3x15

6 mile run

Santa Fe Trail (paved)
Kinsey Rode her bike
Avg HR 140 bpm
1hr 2 min
10:25/mile
Aerobic Run

Clean 5,3,1 and Deadlift

A. Clean
95x5,5
110x3
120x5
140x5
155x5
B1. Deadlift
225x3
295x1
315x1
335x1
C1. Farmer's Carries
2x32kg KB
2x36kg KB x 2
C2. SL RDL
20kg x 10
24kg x 10, 10
C3. SLS x 3 sets