Oct 25 - 31

Sunday - 4:00 Drove up to Lisa for a walk and singing hymns (Eye is on the Sparrow, Guide us O Thou Great Jehovah). Didn't have strava on, walked from 4:15 - 6:45. 

Took lots of pictures

It's almost over but I'm grateful there are still fall colors to enjoy.

Monday - 4:28pm ride to ruins from trailhead, did techy twice, 7.72 miles, 1 hour 21 min

Tuesday - 6:20 workout at rec center, after taking Owen's friends home (slightly put out by that 45 min time commitment imposed upon me)

• CHEST pec fly (start 50 next time) 12x50, 10x60, 8x70, 6x80, 12x70 12 push ups on toes (4 press ups 8 push)
• BICEPS concentration curls 12x2/10, 10x2/12, 8x2/15, 6x2/20, 12x2/15, 12x2/15 hammer curl
• SHOULDER ktlbl bottoms up 
• Right 20x 1/12 then left, Right 20x 1/15 then left, Right 10x 1/20 then left (left is hard), Right 10x 1/20 then left (left doesn’t want to do it, one at a time), finish off with side raises 12x2/8
• A few Helicopters to loosen it all up after that - clockwise/right 10x1/20, counter clockwise/left 10x1/20, repeat both of those helicopters 2 more times
• BACK One arm row right then left arms for each: 12x1/35, 10x1/40, 8x1/45, 6x1/50, 12x1/45- machine back row 12x85, felt like I was using my legs too much, tried again 12x70
• TRICEPS seated overhead extensions 12x1/20, 10x1/25, 8x1/30, 6x1/40, 24x/35
• 50 Waking lunges with 65 lbs
• 60 Kettlebell deep RDL standing on lifted steps w/1/35
• 50 Waking lunges with 65 lbs
• 20 calf raises 40 quick w 1/30, repeat with 1/35, 1/40, 1/45, & 1/50
• KB swings 12x35, 10x40, 8x45, 6x50, 24x45 woooo

Wednesday - 

Thursday - 

Friday - 

Saturday - 

Oct 19 - 24

Monday - Down in Moab today. Took the kids (SNODPK) on a hike at 10:50 to Grandstaff Trail

Girls above, boys below. They did great

Tuesday - 3:50pm ride to ruins with Corey, 11.32 miles, 1 hour 34 min.

Pretty!

Wednesday - 2pm - at home workout while K played by herself so sweetly.

• Four x 2 min wall sit, 2 min rest between (total 14 min)
• Deep squat stretch
• 10 of this with 15 lbs (need heavier kettlebell) 
• Dead hang 70 seconds
• Bottoms up press right w/15 30x woo!
• Bottoms up press left w/15 30x took a while, I couldn’t balance it
• 20 wall handstands right foot
• Squat twist stretch
• Folding stretch
• 72 seconds dead hang
• 20 wall handstands left foot
• 30x Ab ball pass with head off floor
• Sally up - push ups
• 30x Ab ball pass with head off floor

Thursday - 9:30 am walk with Stephani and Kim, pulling Kat in wagon, 3.77 miles, 1 hour 18 min.

7pm at rec center: 

• 50 walking lunges with 55lbs (kbs 25 & 30)
• 60 RDLs over ledge w/55 lbs
• 50 walking lunges with 55lbs (kbs 25 & 30)
• Sauna 30 min
• 4x (Lap track, 30 calf raises, 100  quick calf)
• Stretch with legs up on bar
• 2 rounds w/1 20 lb kb of this Trevor's workout
• 2 rounds w/1 25 lb kb

Friday - 5:30 pm hike - Lisa to 3rd bridge, up techy to ruins, back to Lisa. 2.58 miles, 1 hour 8 min.

Saturday - I'd say 60 minutes atleast of deep squat stretching as I watched Owen and Daniel's last soccer games. 

Oct 12 - 17

Monday - Workout at rec center today - 5:42pm until 7:10. Start with a walk inside as my warm up,  quick deep squat and stretch, then 5 rounds of this Trevor's Instinct kettlebell workout in the CrossRit room:

• 5:56 round 1 of w1/26.4 -5:58
• 6:00 round 2 w1/26.4 6:02
• 6:04 round 3 w1/26.4 6:06
• 6:08 round 4 w1/35.2 6:10 woo!
• 6:12 round 5 w1/26.4 6:14
• kinda cool down of 10 swings w1/35.2
• 10 squats left hand holding/26.4 
• 10 swings w1/35.2
• 10 squats right holding/w1/26.4 
• 6:22 sally up - 6:26
• 6:28 L sit practice of this fb video- assisted hold & one leg assisted -6:35
• 70 second dead hang
• 30 second Handstand, I think my upper body is done 6:41
• Kettlebell bottoms up presses right with 1/17
• KB bottoms up presses left with 1/17 woo I got it!
• 6:55 treadmill, 14 min, 4x 30 seconds sprints at 3% incline, Cool down 

Tuesday - 4pm - per Dr Berg recommendation as the best exercise to lower blood pressure (here) four 2 min wall sits with 2 min rest in between, total 14 min, was pretty brutal. Do 3x a week

6:30pm - quick trail run/walk up techy and then back down to Lisa. 1.47 miles, 34 minutes. The creek is really high after all this rain! No chance of crossing the creek today. Then 7:20pm to rec center - 20 min sauna and 40 min swim, mostly backstroke, done at 8:30 

Wednesday - 4:50pm Kettlebell walk, from 1st bridge to 2nd, about 2 miles total (1.97) 48 minutes. 

I held the kettlebell in briefcase, backpack, and press on the way up, alternating between left and right arm every 2 1/2 minutes (press only 2 minutes), then on head on the way back to the car. 

then this MsRomelyn ab sequence, 60 reps of each (2 rounds, 30 reps each) 

Thursday - 12 noon - Dr Berg wall sits four 2 min wall sits, 2 min rest in between, 14 min total, lots of stretching and handstand practice, hamstring stretches.

2pm - ride up LCC to ruins and techy, ended at trailhead (Corey drove to the trailhead) 9.6 miles, 1 hour 28 min

Friday - 2 mile walk at Lisa and south of Techy, 

Saturday - 8am Rec center with Corey

• Overhead barbell press - just bar 10 reps 3x
• Barbell snatch 10 reps 3x
• Machine Triceps extensions 3x 10 reps 80 lbs
• Machine chest fly 3x 10 reps 70 lbs
• Calf raises 100x
• Tricep overhead extensions 1/25 3x 12
• Shoulder stretch
• 50 walking lunches with 45lb
• 3 rounds of Trevor w/20
• 50 walking lunches with 45lb
• 60 alt Halos w/15
• 20 helicopters both hands
• 2x 10 helicopters right, 10 left Hand
• 2 min wall sit 4x (2 min rest between) so hard
• Mucho stretching
• L sit practice

Oct 5 - 10

Monday - Woke up kinda wide awake at 4, made myself lay in bed and rest until 4:50 then 5:15 am - 6:15 workout at the rec center in the ice rink seating area: 

• Sally Up
• 50 Walking lunges with 45 lbs (2 ktlb 20 & 25)
• 2 min Deep squat stretch
• Bottoms up right 1/20 
• Bottoms up left 1/20 (got 6 then could barely do one at a time)
• 60 reps of these Zuzka exercises did #1 #2  & 4 with 1/20 
• 60 alt halos w/1 20
• 30 hip thrusters 1/25 right arm
• 30 hip thrusters 1/25 left arm
• 50 Walking lunges with 45 lbs (2 ktlb 20 & 25)

then took a long bike ride. I told Hyrum I'd do 2 or 3 hours, plus the drive up and back, so I hoped to be back at 2. Ended up being 4 hours biking, I was home at 4:30. 22.64 miles, 3308 elevation, moving time 4 hours 0 min. I drove up to Park City via Big Cottonwood, stopped to take photos on the way, so pretty. I parked at the Mid Mountain trailhead by the Montage, took Mid Mountain west, Tommy Two Step up, Silver Queen down, Jenni's down, Loose Moose down, then from base area went up Armstrong past Ham to Midmountain again, rode all the way back over to the car. I was DONE at 2 hours (while on Armstrong) but still had to get back to the car, ugh. Long ride, got my fix of the fall colors, should be good for the season.

Gorgeous day. 

I was tired, but it was gorgeous.

Tuesday - Hiked the Y with MHNODPK, nephew Seth, and two kids' friends Joseph and Millie. Mel wins for hiking at 36 weeks pregnant!

Total distance 2.26 miles, time 1 hour 6 min.

Started at 6:53, missed the lighting which was at like 7:15 (I thought it was 7:30, we got to top at 7:34 so we would have missed it anyway)

Wednesday - Home to Lisa and back (got rained out). 10.25 miles, 1 hour 32 min. The rain gave me a slight rainbow! And the sunset was AMAZING.

Thursday - Evening ride to ruins from the trailhead, 7.11 miles, 1 hour 21 min, taking my sweet time.

Local legend on Climb to the Pipe.

Friday - Kettlebell Workout at Rec center at 3:20 pm. Here are all the notes from my phone:

• 3:20 warm up walk and squat
• 3:25 Sally up push ups
• 3:29 walking lunges 50x 55lbs
• Then this complex

1. 10 curls
2. 10 extensions
3. 10 helicopters 5 each way
4. 10 halos 5 each way
5. 10 pull overs

• 3:33 - 3:36 round w/1 25 ktlb, rest until 3:39
• 3:39 - 3:41 round 2 1/25
• 3:43 - 3:45 round 3 w/1/30 
• Rest, then This Complex 

1. 10 swings
2. 10 swing clean
3. 10 squats
4. 10 alt back lunges
5. 10 back rows
6. 10 push ups holding horns (i did on knees)

• 3:47 Round 1 w/25 through 3:50
• 3:52 round 2 w/30 3:54
• 3:56 round 3 w/25 4:00
• 50 walking lunges w/55 lbs
• 4:06 ab ball pass up & back=1 rep 20 reps rest 3x
• 1 done 4:09
• 2 done 4:11
• 3rd round done woo 4:13
• stretch & Cool down thru 4:26

Saturday - 5:10 pm - Quick hike at ruins after dropping off Natalie for babysitting and before I had to pick up Lily at work at 6pm. 1.5 miles on south side of creek (I've named it "Tiff's Trail"), 40 minutes.