- Mostly walked with a little running down to WEW and back. Wore the NB 101s, 2nd day in a row, so calves pretty sore. Almost all walking on the way back. Total of about 3.8 mi., ~4mph. Data is here.
14 years ago
5/30/2011 - run/walk to WEW
5/29/2011 - bike, taiji, run
- Bike to good shepard for taiji practice; once through 96 & twice through pao chui.
- Bike to track; 1.5 mi. in merrells, walking about half. Running in flat shoes doesn't work very well without a forefoot strike.
- Bike to coffee (& cinnamon roll), then home.
5/28/2011 - KB int, taiji, bike
- KB intermediate class - Kevin
- Warmup: 2 x (1/1 TGU 12kg; hip flexor stretch; 10 bridge w/3 sec holds; mtn climbers 1/1, 10 sec. hold)
- 3 x (20 SW 2x12kg; OH holds w/5 twists, 5 pries, 5 L/R marching in place; shoulder touches from top of pushup 5/5)
- 2 x (1, 2, 3 1H SW, 1 SN, rev lunge). OH holds hard, need to work on them. Key to success was not going quite so low as knee goes back.
- 1 x (1, 2, 3, 1H SW, SN) finisher
- Abs: 2 x (20 bent knee crunch, 10/10 leg drop from dead bug start)
- Taiji; 96 then pao chui w/o stop; class form, including mine, looked pretty bad. Review on broadswoard & new movements.
- Afternoon; bike to/from haircut, 4 mi. total. Nice to be back on the bike.
5/27/2011 - mystery workout
- Back from Hillsboro, definitely did something, but who knows what. Write it down or lose it...
5/25-26/2011- Hillsboro, OR
- No workouts despite taking at 12kg and jump rope in the car...long days.
5/24/2011 - KB int
- KB intermediate - Andrea. Spotted each other on TGUs and got coaching tips; definitely did some power swings; but aside from that, lost to memory.
5/23/2011 - off?
- Probably took a day off after half marathon (glute pretty sore) but didn't write it down.
5/22/2011 - Lord Hill trail half marathon
- Trail half marathon at Lord Hill. Signed up for it while in MKE, but in hindsight wasn't a good idea to follow a hard KB workout with a lot of uphill. Sore right glute from the beginning, didn't get any better. No rain but lots of mud. All in all a good time. Total time 2:57, moving time 2:48. Garmin showed 12.8 m., not sure what was going on. Data is here.
5/21/2011 - KB int
- Z health drills t o warm up
- Arm bar 1/1, then arm bar to TGU 1/1
- KB drags 28kg, then 5/28 dl, 2/15 SW 20kg
- Main workout: EDT PR 12kg, power SW 20kg - (5 sets of 5 PR, 10 SW, 2 sets of 3 PR, 5 SW)
5/20/2011 - MKE hotel
- Last workout in hotel before getting on the plane home
- 25 min elliptical, level up every 5 min, 2 x 5 min backward
- 20 min bike, level up every 4 min to min 16, then down by min
- 5 x 1 min plank, 30 sec rest between sets
5/19/2011 - hotel workout
- 30 min running on treadmill, few strides but mostly slow pace
- 5 x (80 jump ropes; 5/6/7/8/9 PP L/R 25; 5 pushups; 10 BW SQ; 5 burpees)
- 5 x (5 SLDL L/R 50)
5/17/2011 - hotel workout @ MKE
- Workout in gym at MKE hotel
- 20 min. on exercise bike to warm up
- 5 x (3 dbl SQ PR 2x30; 2 pushups; 2 RR L/R 30/30)
- 5 x (5 rev lunges L/R 2x15; 5 toe raises L/R 15, 10 jumps L/R)
5/16/2011 - travel to MKE
- Day off from exercise; traveled to Milwaukee, met with Nevin, dinner at brew pub with Gary Gordhamer and team. Good fun.
5/15/2011 - walk on Seattle streets
- Training walk on city streets; around Greenlake, over to 8th, down to Fremont, up Corliss (cut off planned route around UW on account of many bicyclists on Burke-Gilman). Much of the walk was in the rain, so used an umbrella which worked great. Small blister on right 4th toe afterward; toe socks would have been better. 9.5 mi., 2:39, ~15:30 moving pace, so just under 4 mph. Not bad. Data is here.
5/9/2011-5/14/2011 - no notes
- Blog catchup...no notes for these days. 3 x KB intermediate classes, 1 gyro private, Tai chi on Saturday as per normal, but nothing on the particulars.
5/8/2011 - run
- Run around greenlake and athletic fields from the parking lot near the track. 3.9 mi., 39:06, ~10 min. mi. Data is here.
5/7/2011 - taiji, KB various
- Late to taiji class (outside!) - work issues. Some pao chui work and start on sword form.
- KB complexes: 5 x (3 PR, 3 P/U on bells, 3 RR 2x12kg; 2 PR 2 P/U on bells, 2 RR 2x16kg). All sets on the minute.
5/4/2011 - KB various
- 3 x LCCJ 2x12 on the minute - 18 sets, failed on 19th at 2nd rep
- 15 SW 20kg 5 sets
- Pushup plank 2 x (4/4), failed on 3rd set
- 10 min naked TGU 1/1
5/1/2011 - run/walk
- First run in a while, had to get out in the sun. Up to Good Shepard Center, conversation and not much taiji practice w/Tom, then through Woodland Park and around Green Lake and home. Tested knees out, a little sore but not too bad. 4.5 mi., 55:20, moving pace 11:41, 450 calories. Data is here.
4/30/2011 - taiji, BB/BW various
- Taiji class - first class outside for the year. Late due to work activities, but good times with the pao chui. Started the broadsword form at the end of the day.
- Evening workout...kind of half hearted but got a little work in
- BB good mornings 5/5x115. Pulled from low rack and then lowered from there. Intermixed calf raises and jumps 5 raises/10 jumps per leg.
- 5 x (1 pullup, 2 pushups). Between sets, held 8kg kb in bottom of goblet squat (heels up) to work on hamstring/calf length
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