Month: September 2012

Training After Elbrus

For the past few weeks after my attempt on Elbrus, a volcano in Russia and one of the Seven Summits, I have been working to regain my strength and fitness, and I have to admit, this is probably the fastest I’ve ever gotten back into the groove for training after an expedition.

Family Hike for Fall Colors
Taking the kids up the canyon to view the Fall colors

In addition to doing some heavier weights in this training cycle, I’ve also done some family hikes and road bike rides with my 11 year old since returning from Elbrus. It’s fall here in Utah right now, and the colors are just awesome, with a lot of reds this year. I’m looking forward to going out to Colorado during the next school holiday, and wanting to run the Grizzly Ridge to Torrey’s and maybe Buffalo.

Post Elbrus Training Stats from my private Blog

Saturday September 29
ITM: [1961′]
1.00 mi – 50:00 – 40% – (1.2 ave.) – [50:000 pace] – 2112′ – (2534/42.24 vert per hour/minute)
Stairmaster: 48:00 – 65 s/m – 2080.00 ft. – 0.44 mi.
ITM: [-250′]
2.37 mi – 24:00 – -2% – (5.925 ave.) – [10:08 pace] – -250.272′ – (-626/-10.43 vert per hour/minute)
Bike Ride: 15.3 mi.

Friday September 28
I: 3:00
Freestrider: L8 – 14:30 – 2000′
GHR: 17 (concentrated no poles)
Safetybar Sumo Partial Goodmorning: 25 @ 65 lb
Safetybar Sumo High Box Squat: 25 @ bw / 65 / 115 / 165 / 195 / 215 !!!
Band Sissy Squat: 25 @ green
Leg Extension: 25 ea @ 30 lb

Thursday September 27
I: 2:30
Ski-Erg: L5 – 9:00 – 1296 meters – 5.369 mph – 11:11 min/mi – 2.4 meters/second
Superset: 2 x {
Hopping Dip: 100
Hopping Pullup: 100
Hyper/RC: 25
}
Superset: {
Bench Press: 5 @ 135 -purple; 5 x 5 @ 160 -purple
Horizontal Row: 5 @ 90 lb; 5 x 5 @ 125 lb
}
Superset: 3 x {
Suprabar Shoulder Curl/Press: 10 @ bar+ 20 lb
Inverted Row: 10
Neutral Grip Chinup: 5 singles from standing
}
ITM: [1182′]
4.482 mi – 62:00 – 5% – (4.337 ave.) – [13:50 pace] – 1183.248′ – (1145/19.08 vert per hour/minute)

Wednesday September 26
I: 2:30
Freestrider: L8 – 7:06 – 1000′
GHR-Poles: 5 x 10 @ bw
Superset: 5 x {
Safetybar Parallel Box Squat: 6 @ 65/115 lb; 3 x 6 @ 135 lb
DB Incline Chest Press: 10 @ 25 lb ea
}
Sumo SLDL: 5 x 5 @ 155 lb
ITM: [247′]
2.35 mi – 30:00 – 2% – (4.7 ave.) – [12:46 pace] – 248.16′ – (496/8.27 vert per hour/minute)
Stairmaster: 25:00 – 60 s/m – 1000.00 ft. – 0.21 mi.

Tuesday September 25
I: 2:30
Ski-Erg: L5 – 9:00 – 1263 meters – 5.232 mph – 11:28 min/mi – 2.339 meters/second
Hopping Dip/Pullup: 100 ea
DB Shoulder (side/front/rear): 25 ea @ 5 lb ea
Bench Press: 25 @ 45 lb
Horizontal Row: 25 @ 90 lb
Seated Goodmorning (curl/oblique): 25 @ bw
Safetybar Goodmorning: 5 @ 65 lb
Trapbar Deadlift: 5 @ 145 lb
Stairmaster: 10:00 – 60 s/m – 400.00 ft. – 0.09 mi.

Monday September 24
Ski-Erg: L5 – 9:00 – 1257 meters – 5.207 mph – 11:31 min/mi – 2.328 meters/second
Hyper/RC: 25 ea
DB Shoulder (side/front/rear) 25 ea @ 5 lb ea
Leg Extension: 25 ea @ 20 lb
Hunchbacks: 25
Safetybar High Box Squat: 25 @ 65/115/165/185 lb
Safetybar Standing Calf: 25 @ 65 lb
ITM: [2513′]
1.28 mi – 49:09 – 40% – (1.563 ave.) – [38:24 pace] – 2703.36′ – (3300/55 vert per hour/minute)

Sunday September 23
I: 2:30
Superset: 2 x {
Hyper: 25
Roman Chair: 25
Hopping Pullup: 100
Hopping Dip: 100
Ski Erg: 1:30 – L5 – 247/232 M
}
Pulse Pushup: 40
DB Lateral Shoulder: 2 x 25 @ 5 lb ea
Bench Press: 2 x 25 @ 45 lb
Inverted Row Scapular Contraction: 25
ITM:  [595′]
.58 mi – 25:20 – 20% – (1.374 ave.) – [43:41 pace] – 612.48′ – (1451/24.18 vert per hour/minute)

Freestrider: L8 – 23:40 – 4000′

Saturday September 22
I: 2:30
Hopping Chinup/Pullup: 2 x 100
Hopping Dip: 2 x 100
Machine Ab Curl: 50 @ L6; 25 @ L4
Superset: 2 x {
Inverted Row: 10
Elevated Pushup: 10
}
Bike Ride: 7.6 mi (stats?)

Friday September 21
Zercher Safetybar High Box Squat: 10 @ 65 lb
Safetybar High Box Squat: 2 x 10 @ 155 lb; 2 x 10 @ 205 lb; 5 @ 225 lb (pulled oblique)
Bailed on rest of workout today

Thursday September 20
I: 2:30
Superset: 5 x {
Bench Press: 5 @ 135 lb -purple
Suprabar Horizontal Row: 5 @ 115 lb
Suprabar Curl/Press: 5 @ bar+30 lb
Wrist Roller: 5 lb (both ways)
}
Superset: 3 x {
Inverted Row: 10
Incline Press: 10 @ 25 lb ea
Facepull: 10 @ L2/L3
}
Superset: 3 x {
Assisted Pullup: 10 @ blue (knees)
Tricep Rope: 10 @ L3
}
ITM: [-227′]
2.16 mi – 24:00 – -2% – (5.4 ave.) – [11:07 pace] – -228.096′ – (-570/-9.5 vert per hour/minute)

Wednesday September 19
I: 2:30
Blaststrap Sissy Squat: 10
Superset: 5 x {
Straightleg Deadlift: 5 @ 135 lb
Safetybar Full Squat: 5 @ 65 lb
}
Freestrider: L6 – 24:00 – 3445′

Tuesday September 18
Superset: 8 total sets {
Bench Press: 25 @ 45 lb; 5 @ 135 -reds; 2 @ 185 -purples; 5 x 3 @ 185 -purples/reds
Suprabar Horizontal Row: 8 x 10 @ 95 lb
}
Superset: 2 x {
Suprabar Curl/Press: 10 @ bar+20 lb
Assisted Pullup: 25 @ blue
}
Incline DB Press: 25 @ 22.5 lb ea
ITM: [2400′]
1.22 mi – 52:04 – 40% – (1.406 ave.) – [42:41 pace] – 2576.64′ – (2969/49.49 vert per hour/minute)

Monday September 17
Freestrider: L10 – 7:29 – 1000′
GHR-Poles: 25
Band Goodmorning: 2 x 25 @ purple band
Parallel Box Squat: 10 @ bw/65; 2 x 10 @ 85 lb
Trapbar Deadlift: 5 @ 145/195; 3 x 10 @ 225 lb
ITM: [-168′]
1.6 mi – 24:00 – -2% – (4 ave.) – [15:000 pace] – -168.96′ – (-422/-7.04 vert per hour/minute)

Sunday September 16
Freestrider: L8 – 12:00 – 1511′
KB Swings – not recorded
GHR-Poles: 5 x 10
Superset 2 x {
Machine Abs: 25 @ L6
Hanging Knee-up: 10
Incline DB Chest Press: 25 @ 20 lb ea.
Rear Delt Fly: 15 @ 5 lb ea
}
ITM: [2410′]
1.23 mi – 54:00 – 40% – (1.367 ave.) – [43:54 pace] – 2597.76′ – (2886/48.11 vert per hour/minute)

Saturday September 15
I: 3:30
Freestrider: L6 – 8:00 – 1106′
KB Swings 25 ea multiple angles
GHR-Poles 5 x 10
Trapbar Deadlift: 5 x 10 @ 145 lb
Safetybar Seated Goodmorning: 12 @ 65
High Box Squat: 5 @ 65/155 lb; 5 x 5 @ 205 lb
Assisted Pullup: 25 @ Blue Band
Seated Calf Raise: 25 @ 90 lb

Friday September 14
Hyper/RC: 25
Hanging Knee-up: 2 x 12
Machine Ab Curl: 2 x 25 @ L10
Superset: 2 x {
Bench Press: 25 @ 45 lb
Seated Suprabar Shoulder Curl/Press: 2 @ bar
Rope Row: 25 @ L4
}
Assisted Pullup: 4 x 12 @ Blue Band (Standing)
Strap Tricep Press: 10 @ L4
Supported Tricep Dip: 10 @ bw -legs
Inverted Row: 10
ITM: [632′]
.81 mi – 25:00 – 15% – (1.944 ave.) – [30:52 pace] – 641.52′ – (1540/25.66 vert per hour/minute)

Thursday September 13
I: 2:00
Hyper/RC: 25
Blast Strap Sissy Squat: 25
Safetybar High Box Squat: 25 @ 65 lb; 17 @ 115 lb; 12 @ 155 lb; 5 x 10 @ 185 lb
Side Abs: 25 ea @ 5 lb (handle)
Single leg high box: 25 ea @ bw
Twisting Abs: 25 @ bw
ITM: [-308′]
1.46 mi – 25:00 – -4% – (3.504 ave.) – [17:07 pace] – -308.352′ – (-740/-12.33 vert per hour/minute)