Aug 12 - 17

Monday - Corey's bike still in the shop. I drove up LCC and did 4 laps on techy. 3 miles, 38 min moving time. I got Lisa every time, and all of techy 3 times! On my first lap, there was a downed tree across the path, so I spent like 25 minutes gathering rocks to try and make a feature up over the log. It works ok, only it was on a corner, so makes it a sharp turn after you get over, not sure how much I like it, maybe someone will come along with a saw to move the tree... Got a silver on the cool way loop: .77 in 7:30

Tuesday - Corey's bike is back, they loaned him a new shock until his gets repaired. We left at 7:25 am for a ride, he went to ruins, I just went to techy so I could get back so Mel could go to the temple at 9. 10.78 miles, 1 hour 22 min. Kyle Oswald gave me kudos and a comment "You are really killing it Tiff! Way to go!!" :)

Wednesday - 8 am drive up the canyon to Lisa Falls, dirt was loose and soft after yesterday's rain, but it smelled soo lovely! Did 2 loops on Techy, up to ruins, techy 2 more times and up to ruins again, total 2 Ruins and 5 techy. 4.85 miles, 1 hour 2 min. Moved a few more rocks around my new log feature. Might come saw it though, the corner it's at is a bit too sharp. After got home, I raked in the backyard for 4 hours, I made a mountain biking loop for the boys! I think it's gonna be good!

Thursday - 2 pull ups. I noticed a saddle sore yesterday, so taking a few days off the bike I guess...

Friday - 2 pull ups, raking in back yard barefoot, 63 sec handstand

Saturday - Ride early with Corey before we had an 8am church cleaning assignment. He went to ruins, I turned around for home at the 3rd bridge, mainly cause my saddle sore was bothering me. A handstand against the wall, some push ups and pull ups.

Aug 5 - 10

Monday - Quarry trail with Corey, 11.22 miles, 1510 elevation gain. 1 hour 35 min, I wasn't feeling it and ended up going pretty slow on the climb, walked a few times, got up avalanche hill and the 3rd bridge pipe and the two end obstacles, not Lisa Hill or the 2nd bridge rocks. BUT I got all of Techy! Yay

Tuesday - 30 min of stretching, 2 legit pull ups, 5 hop help chin ups

Wednesday - Clarks and Rush this morning with Corey, 4.37 miles, 39:30 minutes, 15 achievements

• PR on Coyote to the bench .39 mi 5:53 
• PR Clarks Bridge to Bench 1.08 mi 16:44 WOO!
• PR Clarks and Rush 3.75 miles 34:!5
• PR Upper Rush flow .64 3:11
• 2nd Rush Exit Stage left .36 1:34 (PR 1:31 7/27/24)
• PR on RUSH!!! (my fav part, it's like real Mario Kart!) .38 1:37

6 hop chin ups, 2 min headstands, 5 left handstand, 5 right handstand, 10 hanging knee raises, then repeat in reverse. 45 min stretching while I read

Thursday - Corey went to temple, me at home did 10 min workout recommended by Dr. Livingood (pg 88 of his book), repeated this 3x:

• 50 sec 180s, 10 sec rest
• 50 sec push ups (tried on toes, some on knees) 10 sec rest
• 50 sec jump rope, 40 sec rest

Then stretching for 45 min, and 20 min of earthing/grounding (I laid down on the grass in the backyard with my arms and shins touching). 

PM - went for a quick evening ride, did Techy 5 times until it was so dark I fell. I got the Lisa rocks twice! AND Techy 3x! Total distance 3.5 miles, 42 min. 2 achievements:

• 2nd lap: Silver for Upper Tech Loop .57 in 6:37
• On my 3rd lap PR "Cool Way" .37 in 3:08

Full lap times: 8:13, 6:37, 8:30, 7:13, 9:17

From those laps above, my Techy times: 3:25, 3:12, 3:41, 3:21, 4:25

Friday - Something is weird with Corey's shocks, so his bike is in the shop, so I did a solo ride this morning. Did short and sweet, Clarks and Rush, 4.31 miles, 38 minutes and 5 seconds, go me! 12 achievements 

• 3rd Coyote to Bench .39 mi 5:57
• PR Clarks Bridge to Bench 1.08 mi 16:10 (tied Corey and Joseph's best time!)
• PR Clarks/Rush 2020 3.75 32:03
• PR Top of Rush all the way down 2.68 mi 14:49
• PR Full Rush DH Official 2.04 9:00

On the Mario Kart part (RUSH!!!) I got 1:38 today, PR is 1:37 but I must have 1:37/38 a lot over my 32 efforts, cause 1 second slower didn't get me anything. I shall try to go faster there next time!

Watched this video about improving technique on taking corners. Inside knee bent, pedals level, dab, and don't squat, HINGE

Saturday - Corey's bike is in the shop, so he rode my silver bike and we took the road up the LCC. Road up, Quarry down, 1 hour 31 min, 11 miles, 2nd place on "the cool way" .37 in 3:09, 2nd place cool way loop .77 7:42, techy section .35 2:56

Jul 28 - Aug 3

Sunday - 90 second handstand against wall! I was breathing hard

Monday - Mother Urban and Loose Moose with Corey and Joseph, left at 6:36 am, 8.75 miles, 1 hour 32 min. 11 achievements. PRs and silvers on everything, which is easy when it's just your second time doing the trail. Full Mother Urban today was 59:57. Last time in the snow was 1 hour 24 min. Full Loose Moose 5:33, previous time 7:41. 

Screen shot from a video that Corey took of me at the end of Loose Moose. I'm hoping to get deeper into turns as I keep practicing, of course this was a flat corner and not a berm, but I'm not too fast on the berms but I'm getting a little better!

Tuesday - Ride with Corey, did Armstrong, HAM, and Seldom Seen. Seldom seen wasn't as smooth as it was in May, but it was still fun. 7.62 miles, 1:13:07, 1247 elevation gain, 11 achievements.

• 3rd place for Dawns to HAM, 19:02 (PR 10/5/23 17:04) 
• PR for HAM down, 2:46. 
• PR for HAM down, Spiro, Seldom seen 2.70 in 16:58, 5/28/24 20:10. 
• Seldom Seen PR 10:35 1.79, last time 5/28/24 was 13:26

Wednesday - Ride with Corey and Joseph, Armstrong, HAM, Seldom Seen. 7.61 1:31:23, 1266 elevation gain. 11 achievements. 

• 2nd place for Dawns to HAM 18:40
• HAM down silver 3:15
• PR for HAM down, Spiro, Seldom seen 2.70 in 16:57 (one second off) PR yesterday
• Seldom Seen 11:13 

Thursday - Morning ride alone. 6.59 miles, 1 hour 14 min. I went up Spiro - it was brutal, felt like Clarks. Then along CMG, Jenni's, then Loose Moose. 9 Achievements

• PR Big Finish .30 in 1:18
• PR Loose Moose (Jenni's to Clearing) 1.16 7:19
• 2nd Loose Moose DH .82 3:56
• 2nd Home Run Turns .4 2:15

Gym with Hyrum, some stretching and push ups. Then evening ride up Jenni's and down Loose Moose with Hyrum and Corey. 4.50 miles 52 minutes. 3 achievements

• PR Home Run Turns .4 1:57
• 2nd Big Finish .30 1:25
• 3rd Jenni's to CMG 1.45 21:28 

Friday - Ride with Corey and Nancy, up Jenni's to Mid Mountain, around to see Montage, then turned around for ride back down. 11.89 miles, 1,855 elevation, 2 hour 5 min. 15 achievements

• PR Jenni's to CMG 1.45 18:47
• 2nd climb Jenny's to Loose Moose 2.68 34:47
• PR Jenni's Trail 4.11 57:31
• PR Loose Moose DH .82 3:46
• 2nd Complete Loose Moose 1.22 mi 6:38

Saturday - Ride with Corey and Kyle. They were just chit chatting and visiting and I was behind them breathing heavy! They went for over 3 hours, up to Mid mountain and along pinecone. I turned off at HAM. So Armstrong > HAM > Seldom Seen for me, 7.78 miles, 1 hour 9 min. 12 achievements

• PR Silver Spur to Armstrong .37 2:24
• 2nd Armstrong to HAM 2.84 38:59
• 2nd Lower Armstrong 1.08 12:10
• PR HAM .84 4:51
• PR HAM down .48 2:26
• PR HAM >Spiro>Seldom Seen 2.70 14:08
• PR Seldom Seen 1.79 9:19
• PR Seldom Flow .89 4:40

It was a good week at Park City. 7 rides in 6 days. I'm kinda missing climbing at the moment.

Jul 22 - 27

Monday - Trailhead to ruins with Corey, techy on the way down. 6.72 miles, 1:07:47. Got the lisa falls rocks, and one achievement: 2nd place time on techy! 3:01, previous PR 2:47 on 5/13/24. I got the first rock garden, almost the 2nd. 

Tuesday - 7 min jump rope, handstand, 7 more min, then beginner hangboard thing, 15 min stretching

Wednesday - Home to ruins with Corey. 11.22 miles, 1:33:34. I got the 2nd bridge rocks today, yay! My second time this year. 2 pulls ups, two lower bar to top bar hand walks, then 2 pull ups again

Thursday - 5 little jump chin ups in Abi's room, 81 second handstand (against wall) woo!  25 min stretching

Friday - 7:30 am ride with Corey, did Clarks and Rush from temple parking lot, 4.73 miles, 43:21. Got 11 achievements - 

• 2nd place for Clarks bridge to bench (17:33, PR was 17:16 from Sat two weeks ago) 
• PR for Clarks and Rush, 3.75 miles in 34:41
• PR on upper rush w/o trees, 3:17, previous 1st 2nd and 3rd times were 3:18, 3:18, and 3:19 haha, yay I took off one second. 

Other segments I don't know where or what they are. Good hard but quick and fun ride! I was listening to Mapache on the Rush "mario kart" part in the main canyon, I was all smiles, so fun. Short & sweet (and intense, tho I didn't hate clarks as much today, but it's still a killer)

Saturday - Ride with Corey, Joseph, and Scott (Joseph's father in law). We did Canyon Hollow and Brocks up, and then Rush down. 5.41 miles, 48 minutes. I got a PR for the end of Brocks, .23 in 2:24. Also a PR for Exist Stage left (which is what you can take instead of the trees) .36 miles, 1:31, previous PR was 1:36 on June 12 this year. Also 3rd place for Brocks and Rush together 24:41, previous 16:46 on 6/25/24. so lots of room to improve on that one.

Jul 15 - 20

Monday - Ride with Corey, LCC Trailhead to Ruins and Techy, 6.86 miles, 1:15:24. I got the 2nd bridge rocks on my 2nd try today, yay, and Lisa Falls on my 1st go. I got both Techy rock gardens on my 2nd attempt. Stretch 15 min, 60 sec handstand

Tuesday - 10 min into this "standing core workout" routine before I got interrupted. Later did 60 romanian deadlifts, 30x 25 lbs, 30x 30 lbs, 2 pull ups in a row, chin ups as I cleaned in the basement for an hour, 15 min stretching

Wednesday - Ride up and down Maple Hollow this morning with Corey and Rob, 9 miles, 1 hour 27 minutes, 6 achievements. Stretched for 45 min today, yay

Thursday - 15 min stretching. Daily motivation: I liked this idea - two meals a day, 15 min of jump rope!

Friday - Rode from home to the ruins with Corey, 11.23 miles, 1 hour 30 min, only did techy 1 on the way down, 30 minutes of stretching. Aaaaand a 90 SECOND HANDSTAND!! Yes, feeling good about that

Saturday - Corner Canyon, up Canyon Hollow and Ghost falls, around to peakview, down rush including the trees. 6.42 miles, 55 minutes. 45 minutes of stretching, 2 pull ups, 2 chin ups, 6 slow let downs

Jul 8 - 13

Monday - Ride to ruins with Corey, I was NOT feeling like a champ today, I was feeling like "uuugggh" 11.32 miles. 1 hour 45 min. 5 chin ups! in a row, stepping on the ground between each one, but started from the bottom each time for those 5. 

Tuesday - morning walk, 3.68 miles, 1 hour 16 min

Wednesday - Corner Canyon with Corey, did Canyon Hollow, Brocks, and Rush the trees, 6.07 miles, 53 min, 3 achievements, I got a PR on Brocks! 4:07, 15 min stretching, 5 chin ups

Thursday - Corey went to temple, I did fishtail on my silver bike, 5.67 miles, 28 minutes, 3 pull ups! then 3 and a 60 second hang

Friday - Ruins, Techy, Techgnar, 2 achievements. Little C to 1st bridge and Techgnar. Corey left 10 min before me and I caught up to him by the 1st bridge. 11.31 miles, 1:34:30, 1607 elevation gain, 15 min stretching.

Saturday - Clarks and Rush. Clarks is the worst, but I did get a PR on it today, 17:16, previous time was 17:42. Got 10 other achievements. Then did Rush down, 4.48 miles, 40 min 35 sec. 15 min stretching. 

Jul 1 - 6

Monday - Corey and me, rode up Big Mountain at Snowbird. 6.43 miles, 1 hour 20 minutes. Elevation gain 1227 ft. It is not G2G yet, still snow past MidGad, plus some construction so different trail entrances said they were closed. We did made it up to the top of MidGad. Calisthenics for today:

• hang for 90 seconds!

Tuesday - Read my scriptures first thing this am, that was good, Corey went to bed early so we didn't plan what ride we were going to do, so I waited and he slept in. Just got inspired by this lady on youtube, NinjaYari, wowzers. I want to join a ninja gym. I practiced jumping on the trampoline a little bit with Natalie, just working on a jumping somersault right now! Did a little calisthenics for today:

• handstand 18 seconds, I tried to walk a little bit, moved about 1/2 inch, then went down, then 66 second hold
• 3 chin ups
• dead hang for 70 seconds
• 5 min on grip strength (70 second hang was part of that, just letting go then trying to hold on again over and over for 5 min)

Wednesday - Ruins and Techy with Corey. 11.23 miles, 1 hour 41 min. I got up the rocks and first techy rock garden, feeling a bit sluggish today though. Stretched 15 min

Calisthenics: 

• Timed myself for 10 chin ups/let down, got 3 chin ups, then 7 let downs in 3 min 14 sec, then hang for 34 seconds
• L sit on bar - just did part 1 in this video here, got 30 seconds, going to try and do that for a few weeks before move to step 2

Thursday - Morning walk, 2.70 miles, 45 minutes. At home worked on headstand progressions after seeing this video. Did one pass on the monkey bars at the school on my walk, little bit of jogging.

 1) core strength, and balance

   a- Headstand press tucked 

   b- headstand press straddle

   c- Headstand press piked 

 2) straight arm and shoulder strength 

   a- leaning push-ups 

   b- tucked planche 

   c- floating press

 3) compression strength and mobility 

   a- pike slides

   b- straddle pumps

   c- straddle ups with object

   d- straddle ups off the ground

 4) wrist strength, and mobility

   a- Wrist, push-ups, easy

   b- wrist, push-ups, medium 

   c- wrist push ups hard

 5) combine 1-4

   a- wall, pike press, handstand easy

   b- wall, pike press, handstand, medium

   c- wall pike press, handstand hard

 6) balance

   a- handstand heel pushes

   b- handstand scissors

   c- free Handstand

 7) combine all

   a- straddle press handstand

   b- pike Press Handstand

Lily and I started a water fast tonight, fasting for Wes, planning on going until Sunday?

Friday - Ride with Corey and Robb K at Corner Canyon. 13.66 miles, 2 hours 4 min, 1791 elevation, parked at Potato Hill, went on Ann's West to the climb up to Maple Hollow, that was really pretty! I liked it a lot, then along Eagle Crest for a little bit, then down Vertigo, that was fun, I need to learn how to jump. Climb back up via Maddeluxe, then through the neighborhood to Peakview, Rush, turned at Canyon Hollow to go past silica pit and then climb BST back to Potato Hill. Long ride but it was good.  5 chin ups in a row with just a little help hop at the beginning 

Saturday - Ride with Corey, started at home, to Techy then back. 10.8 miles, 1 hour 38 minutes. Lily and I started a waterfast on Thursday night, and Corey was fasting since last night, so we went nice and slow. I had to walk a few times, but still not bad for me being at the end of day 2 of a water fast.