michael's mileage

1 mile warm up on tm during lunch

lower body work: single leg dips, lunges, wall sits

9 miles after work. past new slcrunning store, down 6th to liberty, one lap, then up to 16th, over to sugarhouse park, up hill, home via 27th.

40 min run around lava hot springs at night. no headlamp and lots of deer

no running today

skied down smith canyon just south of lhs. 2 miles down and then back, explored an aspen glade. 2 hrs

upper body circuit on 1st break

1 mile on ghetto tm @ 5% grade 9 min  pace 8 min effort for last 1/4

to meet avi after school

ski tour w/ edgar

parked @ spruces. tom's hill n and e, powder park #2 twice, short swing and out...5000 vertical ft. in 6 hrs...linked turns in the pow, learning to stomp the crust better. took a few baths and threw in a couple tele turns when I could.

2 mi on TM, 1 during each break, 8:30 AP.

3 mi after work, up to 13th, home via 27th. 7:30ish AP

.5 mi on tm during break at 3 incline in 4 min

upper body circuit

free after 3 with the girls. practiced tele turns. hiked up to top of supreme 1000ft.

.5 on tm on 1st break 4 incline 8:00 ap

2 on tm during lunch 2 incline 8:00 ap

ran to edgar's auto shop after work to get my car back. 9 mi in 70 min...

tm warmup

upper body circuit

abs on break

2 on tm during lunch barefoot incline 4-8, avg 6, 18:30

lower body set, 15*2 single leg squats, 10*3 lunges, 30 sec*3 wall sits

abs

up to 1000 springs in the evening. icy conditions. 3.5 mi up

up to 1000 springs with Jana for our friday morning date.

4 intervals 30 sec effort, 30 sec recovery

free after 3 with avila. sprints up sled hill 10 sec each * 20

my birthday! ski tour w/ e. 8 hrs, 6000 vert ft, 10 mi?

snowed 6 in during the trip. dropped car at millcreek gate, started at spruces, up to reynolds (meadow 1, door #2) big water, no fun ridge, some other stuff... 5 runs. sick pow, I ripped it...out via yurt.  

met up with crew there for party time. bob with the goats stopped by, saw suki at elbow fork on the way down. took seconds on elbow fork hill to work on tele turns.

great day, I'm bonked.

ran to slc running store to buy some new trail shoes, but they were closed for their move....

then tried to blow some money at patagonia, nothing good, just keep on running. so much for shopping

down to slc running, tried on some trail shoes. up 33rd to imperial, loop around sugarhouse park, home.

ski tour to circle all peak. 1 mile up. nice views, crusty snow, found a couple turns in a gully. heard my first whoomph. icy exit, used my skins. 2 hrs.

down to rei for garage sale

trails around blue diamond

loop around valley of fire campground

tm