July 13th Strength Training Upper Body

Deadlifts 135x8, 225x5, 245x5, 245x4, 245x5, 245x5

Pull ups (chest to bar) 12, 10

Ring Dips ( with 20 lb weight vest ) 10, 8

Rope climb - 15 feet arms only wearing 20 lb weight vest x2

KB overhead throw # 55 - until failure

Medicine ball overhead throw # 20 - until failure


Bridge 2x25

July 10th

Climb Mt Elbert ( 14, 440 ) Which is the highest point in Colorado.   Trail head 10,000 feet ending 14, 440  in 4.5 miles and return for total of 9 miles round trip

This was an awesome climb, the trial was very steep and rough.  Some weather in the higher elevation.  Summit in 3:08:00

July 9th Mountain Biking

Rode the Monarch Crest Trail from Monarch Pass to Marshall Pass.  11 miles, lots of ups and downs, insane views.  The second best trail I have ever run or rode.

July 8th Run at Altitude

Ran on the Monarch Crest Trail today-      9.6 miles starting elevation 11,312 ft top out at 11,960 ft
                                        
                                                                   Averaged around 12:00-13:00/ mile pace
                                                                   2:00 hours of running

            

July 7th Hike

Hiked up to Browns Pass, from Buena Visa.  It was the Mt Yale trail head.

9.8 miles 5 hours 11 minuets

Elevation start 9,000   end at 12,100

July 5th Upper Body Strength Training

30 minuets quick workout doing multiple reps and sets of:

Pushups
Handstand pushups (against a wall)
Dips
KB Press
KB swing
D-Ball Slams
Pull ups


Off to Colorado...............

July 4th Run

Been to busy this week, preparation for Colorado.  Light upper body workout with body weight only exercises.

Today ran 3.5 miles in 99 degree heat, hilly urban route. - 35:00