SD Hike

My hips and calves started feeling sore yesterday evening. Must have been from all of the walking. Woke up to my first WHOOP recovery score in the red at 25%. It says I slept well but my HRV is much lower than it has been.

Hiked 2.6 miles in 1:14:39.

Blackrock

Went back to Pinnacle Park today, but turned off on a different trail up to Blackrock and then looped back another way which met up with the trail I did yesterday for the final 2 miles of descent. Total of about 7.6 miles in about 3.5 hours (I didn’t pause during an early snack break at about 1.5 miles).

While the trail I went on yesterday is a lot more common in this park , I enjoyed today’s trail more. The first 2.25 (?) miles were steeper, then it leveled out until the last 0.6 miles (very steep) up to the peak up on the rocks. Went from about 3,150 feet at the parking lot up to 5,700. Today was further, took longer, was higher, and quite a bit warmer than yesterday but I wasn’t nearly as tired on the descent or when I was done.

That’s over 21.5 miles of hiking this week and over a mile of running. Heading home in the morning to snow! 😦

Pinnacle Park Pistol

Went for a long hike (more pics) over 6.5 miles in about 2 hours and 43 minutes of hiking time and over 2,000 feet of elevation gain. I took a break at the top for some pictures and snacks. Beautiful day out. Wish I had been wearing shorts. I’ll probably end up with some sunburn.

pinnacle-park-pistol.jpg

I was wearing my Garmin as well as using RunKeeper on my phone, though I didn’t pause the watch, so the heart rate data below shows the break.

pinnacle-park-hr.png

I’m exhausted now! Should sleep well tonight.

Final Four

Hiked about 3.6 miles in 87 minutes at Purchase Knob (pics). A bit chilly at about 45Β°, especially when the wind hit me. Either I didn’t read the map right or turned the wrong way at some point because I missed out on a 1.4 mile section that would have made it 5 miles. Oh well, I got to go eat BBQ sooner. πŸ™‚

A couple of hours after lunch while catching up on some podcasts…

5 Sets

  • 20 Stalder Leg Lifts (16″)
  • 30s Superman Hold
  • 15 Chair Dips

The leg lifts were done up on to the chair. I tried to do dips between two chair so my arms could be on the sides or slightly in front of me, but with the hardwood floors the chairs kept moving. So I had to hold one chair behind me, which I don’t really like for the position it gets my shoulders in.

Up The Road

Rains are coming so headed out from the cabin, walking up the road which is a pretty good “climb” before it starts to switchback around. Was out for just over an hour and about 3.6 miles.

With the close of score validations for the Open last night, it’s time to look at how I finished up.

  1. 2016 – 19,127th out of 166,846* (top 11.5%)
  2. 2015 – 13,195th out of 141,884 (9.3%)
  3. 2014 – 13,737th out of 80,281 (17.1%)
  4. 2013 – 9,251st out of 46,227 (20%)
  5. 2012 – 16,389th out of 22,174 (73.9%)

*Each year I compare my place to the number of men who complete at least one workout, not everyone that signs up (178k+ this year). I don’t care about beating the guys who don’t show up to play. πŸ™‚

A drop from 2015, but being limited in 16.1 and 16.3 by my shoulder affected those scores quite a bit.

Inverted

The ceilings in the cabin are pretty low so I had to adjust.

10:00 EMOM

  • 30s Pike Handstand Hold (knees or feet on bed)

Hiking Soco Falls

This afternoon I went for a little hike at Soco Falls. I don’t really know how far or how long. Enjoying the outdoors. πŸ™‚

After lunch…

Death by Push-ups

  • 0:00 – 0:59 – 1 Push-up (chest to deck)
  • 1:00 – 1:59 – 2 Push-ups
  • 2:00 – 2:59 – 3 Push-ups
  • Continue until you fail to finish the assigned number of reps.

My best was 18+18 last summer, during our family vacation. Played it safe today with all doubles plus a finishing single (if needed), except for the set of 3. Was cruising along but when you start to hit that wall, you fall hard and fast. Made it through 20+20 for a big PR with a total of 230 reps.

Company CrossFit

I organized a private class at CrossFit Park City again this year for Automattic‘s Grand Meetup out here in Park City, UT. Kenzie and Doug coached the class and once again it reinforced that it’s the best box I’ve been to. After they gave an introduction to what CrossFit is all about we got into it…

Warm-up

2 Rounds

  • 50 Lateral Hops (over crack)
  • 10 Air Squats
  • 10 Spidermans

We also did some movement prep for the workout with a PVC and then empty bar.

Conditioning

12:00 AMRAP (Teams of 3, one person per movement)

  • 10 Thrusters (95#)
  • 10 Burpees
  • 200m Run (Pace setter)

So you got some rest while you waited for the runner to get back in. Teamed up with Jeremy and Simon. I got through 3 times and just had the run to go in the 4th. Surprised how well I handled the altitude, so the hiking must have adjusted me pretty quickly.

We cooled down with some stretching.

Went out for a hike after lunch. Ended up being a long one. Went 5.02 miles with an elevation increase of 1,300 feet and it took us 2:49:48. My hips are on fire from all of the hiking the yesterday’s run. The views areΒ  pretty amazing at this time of year though.

First Peak of the Gondola

“Slept in” a little so I missed out on the 5k run this morning. Figured I’d go out and push myself on a hike instead. Went 2.21 miles in 59:40, getting up to 7,950 feet (+1000 from start).

At 3:30 I went out running on the mountain trails with Automattic’s very own crazy running guy to learn more about heart rate training. Wore one of his Garmin watches and learned a lot of stuff. My goal was to stay in the 130-145 zone and I actually did much better than I expected. We went about 2.75 miles in probably 40 minutes or so. Might have to pick up one of the heart rate watches, which will be much better than the strap I have for that type of training.