7/31/2011 - KB BYOB

  • Run on track & around ball fields to make 2 mi. total. 2.1 mi., 23:25, 10:50/mi., 123 cal. Data is here.
  • BYOB @ greenlake - Kevin/Carol. All work w/12kg, taped callus and had no problems. Lots of swings, walks etc.

7/29/2011 - Gyro private

  • 1x1 w/Lindsey, focus was on core movement. Good checklist from head down to feet to work on going forward.

7/30/2011 - run, KB, run, taiji

  • Run w/garmin but no HRM. To kettlebility, ~0.7 mi.
  • KB int - Kevin. No one else showed, so lots of Z work to start, then EDT snatching 16kg for 15 min. 20/5, 10/4, 4/3 for 152 reps total. Should be easy to beat. Tore callus on L ring finger.
  • Ran to taiji, another 1.5 mi. Good class, bagged on broadsword to focus on 96 and pao chui.

7/28/2011 - AM @ Hillsboro, PM KB int

  • Morning workout @ Hillsboro, in a field next to the county fair.
  • Various BW work: jump rope, sitouts, 8-count man makers, jumps onto hay bale, criss cross, BW SQ. ~30 min.
  • Evening: KB int - Kristine. Hard workout which is lost to memory.

7/27/2011 - run @ Hillsboro

  • Run around Hillsboro, OR airport - looked like about 3 miles but ended up being 6. Nice to have road shoes again. Beautiful day.
  • 6 miles, 1:03:27, 10:22/mi., 665 cal. Data is here.

7/26/2011 - off

  • Travel day Netarts -> Hillsboro - no exercise

7/25/2011 - more KBs on the beach

  • On the beach @ Seaside w/Pia
  • 5 x (KB SW 10/16kg, KB DL 10/16kg)
  • KB SN/FSQ ladders (1/5, 2/4, 3,3, 4/2, 1/5)
  • KB CL to lunge 1,2,3,4,5 (1 CL/rung)
  • 5 x (5/5 KS DL 16kg, 5/5 1H SW 16kg)

7/24/2011 - KBs on the beach

  • KB workout on the beach in Seaside, OR
  • KB PR 4 x (1, 2, 3, 4) 16kg; 1 pushup per rung; jump rope practice between sets
  • KB 2H SW 4/40 16kg

7/23/2011 - BB/KB OTM

  • Short workout before heading down to Oregon - added one rep to DL/LCCJ, 2 reps to SW/SN. 6 rounds of each exercise on the minute in turn, 30 min. total
  • BB DL 4/145
  • LCCJ 4/2x16kg
  • KB 2H SW 12/24
  • KB SN 5/5x16kg

7/21/2011 - neighborhood run

  • Run around neighborhood - nice having road shoes. 3.9 mi., 41:22, 10:15/mi., 412 cal. Data is here.

7/17/2011 - run, BB BP

  • Run - from parking lot @ lower woodland, around lake. Light rain, but nice day to be out. 4.0 mi., 40:07, 9:58 mi., 367 cals. Data is here.
  • Evening - BB BP. 3/5x95, 3/3x105, 3/2x115, 3/1x125.
  • Quad engagement w/band 3/5 L, 5/5 R

7/16/2011 - KB int, taiji

  • KB intermediate class - Andrea
  • Main workout: 5 x (KB dbl SW 10/2x14kg; seesaw press 5,5/12kg; KB DL 5,4,3,4,5/32kg; rope pull; GSQ 5/20kg; pushup 1,2,3,2,1; standing jump 10)
  • Finished with Z health knee health exercise; 2 sets of 5 L/R produced a huge quad pump and autonomic sweat

7/15/2011 - GTG BB/DL day

  • Fun variant - worked on the minute, but split the work into short bursts. Started with 2 rounds the four exercises, then went to 3 for 20 rounds total (2/3/3/3/3/3/3).
  • Exercises: BB DL 3/145; KB LCCJ 3/2x16kg; KB SW 10/24kg; KB SN 4,4/16kg

7/14/2011 - UB general

  • Was going to take a day off, but did a little upper body work in evening.
  • 4 x (KB dbl pr 2x12/5; pullups off block x 3 (varied grip across sets); KB dbl pr 2x16/3; slow pushups x 3).

7/13/2011 - short run, gyro

  • Run on track before heading to gyro - 1.25 mi., no time. Felt great to run.
  • Gyro - good workout, moved weight up to 40 lbs per side for legs.

7/12/2011 - run, taiji int

  • 3 x (6 DL 24kg, 10 SW 16kg) to warm up.
  • Run in neighborhood in road shoes; first time back since bike crash. Felt good though knees still a little tweaky. 1 mi., no time.
  • KB intermediate class - Kevin. Main workout was double bells, used 2x14kg for everything and felt good. 3 rounds: dbl rows 6/8/10, seesaw press 3/4/5, pushups 2/3/5, dbl swings 12/13/15.

7/11/ 2011 - days lost

  • Few training days lost to a bike crash on 7/2 - left knee still hurting going up stairs. Some upper body work in the interim (incl. BP PR, 2 singles @ 135) but not recorded.
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