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 - 

Saturday - 

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.

Sep 28 - Oct 3

Monday - 8pm at rec center, repeat from last Thurs (even though I'm still sore from it!): 

• 50 walking lunges with THIRTY FIVE lbs
• Bottoms up kettlebell press w/15 20 right, 20 left
• Bottoms up kettlebell press w/20 20 right, 20 left hard
• Sally up song
• 4 rounds w/1 20 lb ktlbl of https://youtube.com/shorts/Igk0pZdjPp8?is=7e3TLpcgmwwdQeBH
• 50 walking lunges with 25 lbs
• Halos 10 alt w/1 20
• 20 ktlbl overhead throws 1/20 
• 20 ktlbl overhead throws 1/20 
• Halos 10 alt w/1 20

Tuesday - 6pm ride from trail head to ruins and techy with Corey. About half of the trail was all torn up from the 1st bridge to avalanche hill, it was a mess. 7.07 miles, 1 hour 7 min.

Wednesday - 5:07am-5:37 swimming, 5:39 - 6:09 sauna, then home to help kids get out the door.

5:30pm Hike with kids up Red Pine Trail with ODPK, they did awesome! They hiked up the whole thing. 

Took us one hour to get up to the spot with the canyon view I wanted, Owen and I carried K a little bit on the hike down. We stopped by Gloria Falls too. 3.91 miles, total time 2 hours 5 min. They all did really great. 

Yes, we took lots of photos

Wednesday - 6:10 pm - 20 min in the mountains by the creek, close to the road at the bottom of avalanche hill. .17 miles.

Thursday - Some kettlebell stuff at home, 15 min sitting at the creek

Friday - 1:30 pm ride to ruins with Corey, counting as Date night even though it was lunch time. 11.21 miles, 1 hour 36 min, showed Corey my spots on the south side of the creek at the ruins. Fun. 4 Local legends for All athletes: LC Descent - Lower half, LCC Trail climb to 2nd bridge, bird is the word, and Demo Climb

Saturday - 5:45 pm ride with Corey in Park City, Armstrong > HAM > Seldom Seen, 1 hour 13 min, so so so pretty. Finished right at sunset.

Sep 21 - 26

Monday - 3:54 ride to ruins, 11.28 miles, 1 hour 32 min. Local Legend on Quarry - Parking Lot to Ruins.

Tuesday - Dropped off Owen for soccer practice, then up the canyon for a 6pm hike from 3rd bridge to ruins, having fun on the south side of the creek, until I had to go pick him up at 7:30. 2.29 miles, 58 minutes. Sunshine, rain, hail, then sunshine again.

Wednesday - ride to ruins at 5pm

Thursday - 5pm gym for 45 min:

• 50 walking lunges with 25 lbs
• Bottoms up kettlebell press w/15 20 right, 20 left
• Bottoms up kettlebell press w/20 10 right, 10 left
• Push ups during Sally up song
• 3 rounds w/1 20 lb ktlbl of this Trevors Instict video (I was sweatin’!)
• Halos 10 each side w/1 15
• 50 walking lunges with 25 lbs
• 20 ktlbl overhead throws 1/20 
• Halos 10 each side alt w/1 20

Then quick hike at Lisa.

Friday - 3:14 pm 3+ hour 3.19 mile hike at the ruins, clearing myself a trail in a few spots on the south side of the creek. 1 hour 54 min moving time (some resting and meditating, some reading). I love the creek!

I liked this video by Abi Champion

Saturday - Big Mountain ride with Corey at 4:37 pm. It kicked my butt but I was still sore from my lunges on Thursday. I think we could have made it to the top if it hadn't been for Oktoberfest, that made it take us 15+ min to park far away. We did the same distance as the time in 2023 when we did get to the top, but we stopped a few switchbacks short of the top so that we could make it back to the car in time. Sunset was 7:17, we started down at 6:50. 13.61 miles, 1 hour 46 min. 12 achievements. 

Sep 14 - 19

Monday - 4:50 ruins and techy, 11.25 miles, 1 hour 30 min, 2 local legends - LCC and LCC Trail 

Tuesday - Temple this morning, no workout today, went to Roots of Knowledge with my dad and Wayne though

Wednesday - 7:49 20 min doing Zuzka 10 min AMRAP and two rounds of This Core workout, 6 exercises

6pm exploring in canyon until sunset, 2 miles, 1 hour 22 min

Thursday - 7:27 am bike ride with Corey up canyon. Favorite person, favorite trail, favorite season. 11.69 miles, 1 hour 41 min. 

Friday - 3:50 afternoon hike at Lisa up past ruins. I got to the ruins from the south side of the creek! It was fun, 2.5 miles, 1 hour 23 min.

Saturday - 8am - exploring the 2nd bridge area, hiked up to the start of "the great white icicle", had fun hopping across the creek. 1.53 miles, 1 hour 2 min. 

4:50 - 20 min sauna, 30 min swim, 60 ab ball passes with head up. Cut my swim short so I could get home for a ride with Corey...

6:30 ride from the trailhead to the ruins, techy on the way down. 7.05 miles, 1 hour 8 min. Local Legend for Up Mile 2 with 28 efforts. 

Sep 6 - 12

Sunday - 6:30 am morning scriptures by the creek. 1.68 miles, 53 min walk, headed home at 8:30, wonderful way to start the morning and the new week!

Monday - 10:40 am to 1:30 pm did yardwork at my sisters house in Bountiful, 1.29 miles, mostly upper body stuff though (shoveling dirt). 

6:40 pm ride from trailhead to ruins, 6.85 miles, 1 hour 6 min, 5 achievements! Plus core after I got home, 60 yoga ball lifts to sky and then these

Tuesday - 1:10 pm - 1.5 mile stroll around Silver Lake with my dad and Katharine, 46 minutes

Wednesday - 7:10am 20 min of  Chinese Qigong exercises via this video by TulumTrainer, about 1 min each though I went a bit over a few times, hence the 20 min:

1. Hops
2. Body Waves
3. Arm swing
4. Trunk Twist
5. High Twist
6. Golf Swings
7. Push side (Kossack)
8. Plie
9. Hop rotation
10. Good morning
11. Kick step step
12. Chest opener
13. punching
14. March and pulling in Knees
15. Curtsey Cross

4:15 pm - ride to ruins, 11.38 miles, 1 hour 29 min, 3 achievements: bronze for Little cottonwood climb road .99 in 5:51, DH Quarry 3.6 miles, 14:45, and PR Fastest 5 miles of 2026 17:10

Thursday - Struggled to get going today. 9pm workout in my room - this with Kate of Tulumtrainer. I did three rounds:

• 10 deep suitcase squats with two 15 lb dumbbells
• 20 reverse lunge with toss of one 15 lb dumbbell
• 20 Halos alt with 1/15 lb
• 20 standing tricep extensions 1/15
• 15 front raises to side hold back to front and down w/2 8lbs
• 20 sumo jacks
• 30 second wall handstand 

Friday - Bike ride to school to support D&P in the school fun run. Left home at 10:00 with Katharine in the bike trailer, .86 mile, back home at noon, another .86 miles.

4:45 pm - Corey was still in Provo for something so I went on a ride to the ruins, Lily dropped me off part way up the road. 9.91 miles, 1 hour 20 min. Then Bandits for Date night at 8.

Saturday - 1:15 20 min sauna, 40 min swim, then a mountain walk at sunset to read my scriptures, 60 ab ball passes at home with my head held up off the floor, 3 sets of 20

Aug 31 - Sep 5

Monday - 9:20am - 50 min swim, 10:10 - Bottoms up presses, 1/17 lb kettlebell, I was able to do right arm easy again, and ALSO did the left arm 11 reps in a row! Then one round of 20 reps each of this couple kettlebell workout again w/26 lbs. Halos w/17lbs 10 each side 

4:10 pm hike at Lisa, 1.94 miles, 1 hour. Explored Hogum's fork some more. The thunder was warning me for the last 15 min to go to the car. I made it before I was totally soaked. And I made a snail.
🐌

Tuesday - 4pm lymphatic stretching and pushups and stuff, 60 bear taps

6pm - hike exploring Techy and creek to ruins, 1.81 miles, 1 hour 2 min

Wednesday - 6:40 - 5 min on lymph jumps and swing stuff, 6:45 morning walk to sunrise point 2.86 miles, 53 minutes.

Thursday - Picked up my bike today at 2, was able to go on a ride at 6:30 after Owen's trumpet lesson, just up to the ruins. Sunset 7:55, got to the ruins at 7:36, able to chill for 10 min then headed down 

Friday - Active rest - Wes and I finally got after the basement today yay, he's gonna take a load to the DI tomorrow

Saturday - 7am solo ride to Ruins & Techy, spent an hour at the ruins watching the sun rise. Local Legend for Little Cottonwood Trail women with 21 efforts (the all athletes guys efforts has 86 efforts in the past 90 days! Mark Sidesinger, he goes EVERY DAY wow) and 3rd bridge to top - 23 efforts, I have it for women and all athletes!