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- Decided to back off the DeLorme weight to emphasize volume over higher numbers. Both the BP and DL sets were hard but achievable and form stayed good. This is DeLorme week 4, heavy day.
- BB BP - (5x75, 5x85, 5x95) x 5. 6375 lbs.
- BB DL - (5x135, 5x155, 5x175) x 5. 11625 lbs.
- KB intermediate class - 100 2h SW x 16kg to warm up, then complexes (1h SW 16kg 10L/R, RR 5x2x16kg, suitcase DL 5x2x20kg) x 5. Swing corrections between sets - anterior pelvic tilt, push sides out, breathe down into belly, butt up to engage hams/glutes. Finished with TGUs down from 5 snatches; started with 12kg but had to bell down to the 8.
- Delorme 3/3 - medium day
- BB BP - (5x85, 5/95) x 2
- BB DL - (5x145, 5x165) x 3
- Feels like something else happened on Monday, but not sure what it was.
- Run - greenlake and play fields before BYOB. 37:10, 3.87 mi., 9:36/mi. Went through the woods above the tennis courts rather than up the road by the soccer fields. 6 x 100 step strides on E side of lake. Pace felt manageable but challenging. Data is here.
- BYOB - a variety of very fun stuff...lots of throwing, walking snatches, etc., etc. Lots of people there.
- M's/Sox with Pia/Laurie/Mark/Gloria for Gloria's birthday. M's won 4-2.
- Biked to KB class, taiji, lunch, home...about 35 min., not sure on mileage.
- KB int class - 100 swings to start, kb muscle complexes w/dbl 8kgs., then 10 min. of TGUs. A nice workout.
- Taiji class - focused on tall spine throughout the 96 form and sword.
- BB BP - (5x85) x 2 (850).
- BB DL - (5x145) x 3 (2175).
- Very easy day, up way before the Tour de France started.
- Run - greenlake/play fields with log balancing (walk/run along telephone pole length logs in woodland park). Time slower as a result, but a lot of fun. 42:39, 4.18 mi., 10:11/mi. Heart rate stayed way low for 1st 10 minutes, probably not engaged w/HRM. Data is here.
- KB intermediate class - good warmup, then complexes w/2x8kg: (5 CL, 5 PR, 5 FSQ, 5 PP, 5 FSQ) x 3. High volume swing ladders, 3/6/9, 417 swings total. Various Z and other activities in between.
- Gyro - private w/Lindsey, awesome workout (hips, hamstrings, core) but pretty tiring.
- BB BP - (5x85, 5x95, 5x105) x 2. 2850 lbs. Backslid on BP a bit...top rung of 2nd ladder pretty shaky.
- BB DL - (5x145, 5x165, 5x185) x 3. 7425 lbs. Nice start to higher weights...left a ladder in the tank as was pretty tired after Gyro.
- Run - greenlake & athletic fields. 4.15 mi., 40:53, 9:51/mi. Pace faster than expected, felt pretty easy except very end. Data is here.
- KB intermediate class - started with 10 min. of TGUs, some with 12kg and then backed off to 8kg. Complexes 2x8kg: (5 HP, 5 SN, 5 PR, 5 GSQ) x 5; high volume swing program w/12kg: 1H SW, sets of 2/4/6/8x10 L/R. 476 swings counting swing switches.
- BB BP - (5x85, 5/95) x 3
- BB DL - (5x135, 5x155) x 5
- KB beginning class - warmed up with TGU to hand; DL series (suitcase L, 1H L, 1H R, suitcase R) with different weights as a group; 2H SW as always; finished w/ab drills that are lost to memory.
- Hiked with Pia, Kevin, Ivy to Talapus Lake and a little beyond. Foggy at the trailhead, but much of the fog burned off as we got higher. Passed Talapus Lake and then walked to a view overlooking Olallie Lake, which we'd missed the turn for earlier. Turned back and stopped beside Talapus Lake for lunch before returning to the car. Pretty quiet company-wise going up, but lots of people heading uphill as we went down. Still overcast in Seattle upon our return...we've gotten lucky two weeks in a row! GPS data is here; more elevation gain (1600 ft.) than expected. Moving pace was close to 3 mph, not bad at all.
- KB seesaw press - 10/5 x 2x12kg.
- 10-miler (9.6 per the garmin) at Soaring Eagle Park in Sammamish. I ran this course with Ben at the end of May 2009 with a time of 2:04:19, so this year was a little faster (2:01:53). Nice day, ran with a slowish 5-miler pack to the aid station and then followed some 50k racers (50k/marathon new this year) for a while (until they dropped me) which improved my pace.
- GPS data is here, a couple of photos are here.
- DeLorme week 2 - easy day
- BB BP - (5x85) x 5 (was supposed to be 3 sets)
- BB DL - (5x135) x 5
- KB intermediate class - 10 min. of TGUs w/corrections to warm up; 1H/2H swings mixed with hard plank variations; then 1H/2H/dbl swings mixed with goblet squats. Finished with a torturous ab partner drill holding a PVC pipe and doing a body raise to a shoulder stand. Hard! Foot felt great throughout.
- BB DL - (5x135, 5x155, 5x175) x 5. 11625 lbs. Weights +10 next week!
- KB 2x12kg - (5 CL/PR, 5 SLDL off cinder blocks R leg only) x 5
- Calf work - (10 toe raises, 25 hops) x 5, R leg only
- Gyro - triplet
- BB BP - (5x85, 5x95, 5x105) x 3. 4275 lbs., not bad. Top set in 3rd series pretty hard.
- TGU practice - shoulder stretch, brettzel, naked TGUs, 1/2 TGUs, full TGUs. Got close to 5 min. of TGUs with the 8 kg, small weights but close to ETK PM requirements.
- Timed rounds :30/:15 - (plank, SW, OH hold L then R, jump rope, GSQ w/prying) x 3.
- Dropped a 10 lb plate on top of L foot near ankle, hurt like a mofo.
- KB beg. class, 1 min. swing rounds, complexes w/pull/catch/press, lunge, row. Lunges and later mtn. climbers turned out to be a bad idea, foot very sore at end of evening.
- Hike to Mason Lake (Ira Spring trail)--bit of a slog uphill but awesome Rainier views and a good time swimming in the lake. About 7.5 mi. round trip, maybe 2500 ft. of gain.
- BB BP - (5x75, 5x85) x 5.
- BB DL - (5x135, 5x155) x 4. Hard after the hike.
- KB intermediate class - good Dan John warmup (30 sec plank, 30 sec swing, 30 sec OH hold L/R). Complexes - 5 SW, 5 SN, 5 CL/PR, 5 SQ (bell in rack). Something for the abs at the end.
- Taiji class - good session, but bonked a bit despite pre-loading w/protien. Pretty hot out; drank all my water and could have used more.
- BB BP - (5x75) x 5; BB DL - (5x135) x 4. Easy DeLorme day, still felt the DLs though.
- KB complexes w/12kg: (50 jump ropes, 5 SW, 5 SN, 5 CL/PR, 5 tac lunges, 5 rows L then R, bell up through series) x 5. 2 min. rest between series. Total time 26:08, average HR 135. Felt good throughout though a hard way to spend time. HRM data is here. Was recovering 30-40 BPM in 2 min., not bad.
- Run - greenlake & play fields. Started from W end of park (50th, old tai chi spot) intending to do some 4 min. repeats. Got those done (4 x 4 min. fast, 2 min. jog) but had very little left in the tank afterward. Est. distance was about .45 mi./4 min. (consistent) for about 8:53/mi. At the end of the repeats, nothing left in the tank to get back to the car, so ended up walking (nice walk). Lesson: no repeats the day after a heavy DeLorme day. Max HR around 170. Run data is here. Forgot to turn the HRM off until nearly home, so data is not that useful.
- KB intermediate class (Kevin) - 5 rounds of 20 2H SW (16kg) and 10 slow mountain climbers per leg. Arm bars and 1/2 TGU to open up shoulders. 4 rounds of 5 SN, 5 CL/PR, 5 tac lunges L/R, then 10 sit-downs (hard) each side. Finished with dead bugs and knee turns (shoulders flat on ground) to work the abs/core.
- BB BP - (5x75, 5x85, 5x95) x 5. 6375 lbs., more than I thought. Weight +5 next week.
- BB DL - (5x135, 5x155, 5x175) x 4. 9300 lbs., not bad. Left the 5th set in the tank, will stay at this level for the next week.
- Gyro - nice independent session but took it easy given the above.
- Run around Discovery Park, very nice day with views of Olympics, Rainier, Baker. Walked most of the uphill, goal was to maintain 12 min/mi. pace. 4.16 mi., 46:46, 11:15/mi., 389 ft. elevation, 515 calories. Run data is here.
- KB intermediate class (Andrea). Serious smoke-fest; 5 rounds SW/DL to start; 5 rounds of dbl FSQ directly to overhead press, then renegade rows; 5 rounds of 30 sec. SN 30 sec. jump rope, each side. Finished with 1/2 TGUs, felt like I knew what I was doing more or less.
- Nice hike up to Pratt Lake. About 11 mi. overall, didn't go all the way to the end of the lake to add another mile. Cloudy and foggy so not much in the way of views, but a very nice trail. Hike data is here, pictures are here.
- TGU practice - shoulder stretch 3 L/R, brettzel 1/1, naked TGUs 3/3, 1/2 TGUs w/8kg 5/5 w/holds. Didn't do the full TGUs, plenty to work on with the drills.
- KB complexes - 3 rounds of 100 jump ropes followed by 5 SW, 5 SN, 5 CL/PR, 5 tac lunges, 5 rows, L then R. All work w/16kg, hard. For 2nd round, got through the whole thing w/o setting the bell down. Some push presses in 2nd and 3rd round. HRM running, 1st 20 min. of run data below.
- Run - neighborhood. Started right at 20 minute mark on HRM. ~4 mi., 41:04, ~10:15/mi. 605 calories for the full hour, not bad. Data is here.
- BB BP - (5x75, 5x85) x 3
- BB DL - (5x135, 5x155) x 3. BB lifts were after a nice nap.
- KB intermediate class - lots of pressing, some heavy swings, nice use of stretches between lifts to open things up.
- Taiji - great class, some new awareness of dui la (sp?) (dynamic tension).
- BB BP - (5x75, 5x85) x 5
- BB DL - (5x135, 5x155) x 5
- Run - greenlake & athletic fields. Felt good, held 9:37 pace for the distance (not easy). 6 x 1 min. strides trying for 90 steps/foot/min., best was 84. 4.29 mi., 41:16, 9:37/mi., 473 cal. Data is here.
- KB intermediate class - 50 SW x 16kg to warm up; complexes: (5 SW, 5 SN, 5 CL/PR, 5 lunges, 5 rows L/R) x 5, 1st 4 w/12kg, last one w/16kg; strength: (5 GSQ, 2o 2H SW) x 3, all w/24kg (hard); arm bars 2 each side; snatch and halfway down into TGU, 5 each side (hard).
- BB BP - (5x75, 5x85) x 4
- BB DL - (5x135, 5x155) x 4
- 1-1 w/Kevin focusing on TGU. Great stuff, great workout/warmup to incorporate into daily practice.
- Gyro - had a ton of extra room both in hips and chest/shoulders. Took it a little easy on account of other work.
- Run - down to track (not captured on Garmin, need to make sure satellite is working before starting), 2 x 6 min thresholds (approx. 8:30 pace), couldn't get the 3rd one done. Easy jog back home. Guessing total of about 3.5 mi. Data is here.
- KB intermediate class - KB/jump rope combos killer hard. Some work on TGUs and arm bars worked wonders on shoulders.
