- Lacked motivation - had to work on new year's eve.
14 years ago
12/29/2012 - gym @bellagio
- Good metabolic conditioning workout at the Bellagio.
- 25 min. cardio on a nice elliptical-like machine; HR maxed at 156 near the end.
- Double DB complex 2 x 30 lbs.: push press, front squat, rack lunge. 5 x (3/3/3+3), 5 x (2/2/2+2). Hard.
12/28/2012 - walking in vegas
- Walked all over the place in and around Las Vegas and out to Hoover Dam. Gave credit for 2 miles, but bet it was more.
12/27/2012 - hike
- Hike in Red Rocks with Jo, Brace, A-M, Ben and Pia. Did not take Garmin, but had to be 3.5 at least. Sunny then cloudy day, and a few flakes of snow.
12/26/2012 - Bellagio gym
- Workout w/Pia at the Bellagio gym
- 20 min treadmill & 20 min bike
- 5 x 5 - chest press, lat pull down, overhead press, dumbbell curl & press
- 10, 8, 6, 4, 2 hanging leg raise
12/24/2012 - run/walk
- Run/walk around greenlake, woodland park, and up to good shepard center. 5.0 mi., 1:03:27, 12:42/mi., 583 calories. Held HR in 135-140 range. Cold and damp, but not rainy.
12/23/2012 - KB/BB
- Bench and calves in basement. Not super exciting but felt good and qualified as an "easy" day. 105 x 3 x 2 top sets in bench, felt good til last set.
12/22/2012 - KB adv, walk
- KB advanced class - metabolic conditioning. 2-4-6-8-10-8-6-4-2, 12kg, ideally without setting the bell down (2 set downs). Hard.
- Walk around Greenlake with Pia and Haley in the afternoon. 3.24 mi., 1:01:38, 19:02/mi.
12/20/2012 - R/W, KB int
- Run/walk during day - 4.22 mi., 1:00:33, 14:20/mi. Cold and wet, but fun.
- KB intermediate - Jeff
- Warmup - 3 x (TGU 12kg 1+1, swings @ 12kg (10 x 2H, 10/10 x 1H, 20 alt.)
- Stations - ropes/planks, TRX SQ/curls, sled push/farm. walk, swings/mtn. climbers)
- Dbl bell complex 2 x 12kg - 5, 4, 3, 2 1 SW, HP, PR, FSQ
- Finisher - 3 position abs 5/4/3 w/partner
12/19/2012 - bsmt
- First try at modified Pavel force recon workout. Only had 30 min., but got a little of everything in.
12/17/2012 - walk
- Late afternoon walk around S end of Greenlake, up into Woodland Park. Nice cool day, heading into snow supposedly. 2.96 mi., 47:21, 16:01/mi. Probably upper bound on walking pace.
12/16/2012 - gym
- Workout @ gym - first in a while
- Warmup - 20 min on recumbent bike, increasing resistance every 5 min.
- Nautilus - 1 x 15, light weights, all machines
- Other - gravitron 6 x 8 @ 4, calf raises 3 x 5 @ 90, KB Jerks 16 kg 3 x 3+3, KB snatches 16kg 3 x 5+5
12/15/2012 - KB/BB bsmt
- Fun workout in basement. Did in two parts: 2 rounds (6 sets DL, 2 x 3 PR), break for tcons, then other two rounds.
12/13/2012 - KB int
- KB intermediate - Andrea. Did not write workout down, but there were lots of swings.
12/12/2012 - bsmt easy
- First try at zercher squats - 5 x 2 @ 65. Great squat depth, but getting used to the bar in the crook of the elbows will be a challenge.
12/11/2012 - KB int
- KB intermediate - Kevin
- Warmup - naked TGU 2 x 1+1, then "press at each step", 12kg 1+1 or 2+2
- Main workout: superset, 3 rounds
- DBL MP 1, 2, 3 20/16/16kg
- H/S/P 32kg 5, 3, 2
12/9/2012 - KB, walk
- Shorter version of neighborhood walk (with Bella?) - 3.46 mi., 58:49, 17:00/mi.
- KBs in basement. Fun complex.
12/8/2012 - KB adv
- KB advanced class - Kevin. Did not write workout down, but it was low reps, high strength.
12/6/2012 - KB int
- KB intermediate - Jeff
- Warmup - 5 min. SW 18kg, 3 x (TGU 1+1 12kg, 5/3/3 P/C/SQ/PR 16kg)
- High pulls & other - sets of 5
- Snatch practice w/partner - several reps w/20kg
- Dbl SW/CL/SN 2 x 12kg 5, 4, 3, 2, 1
- Farmer's walk 3 x
- 3 position abs 10kg x 5/5/5
12/5/2012 - run/walk
- Run/walk around greenlake, up to woodland park, and around the rose garden. 4.56 mi., 1:07:15, 14:45 mi. Sustainable (4 mi./hr.) pace.
12/4/2012 - KB int
- First KB class since return from Boulder - Andrea
- Warmup - 100 swings - 16kg
- TGU 1+1 with presses at each step
- Swings w/stepins, 50 @ 16kg
- Main workout - 3 rounds of (30 sec each of (high pulls, SQ PR, SQ, PR, SW)). Very hard.
12/3/2012 - run, KB
- AM - run in neighborhood. 10 min. miles! 4.07 mi., 41:31, 10:12/mi. First run after return from Boulder, so extra red blood cells on board.
- Afternoon - quick KB/BB workout in basement.
- 5 rounds: BB BP 65 x 5, KB OAJ 12kg 5+5
- 5 rounds: KB curl 12 x 8, KB skull crusher 12 x 8
12/2/2012 - back in Seattle
- First workout in the basement in a month! BB cleans pretty hard on the wrists.
11/29/2012 - last run in Boulder
- Last run along Boulder Creek before heading out of town. Stretched route out by going past condo turnoff to make it an even four miles. 4.05 mi., 44:09, 10:51/mi.
11/28/2012 - Wonderland Trail
- Walk with Pia around Wonderland Lake and up the side of the hill to the west of it. Nice views back to Boulder and out to the eastern horizon. 3.05 mi., 1:02:18, 20:27/mi., 767 ft. of gain.
11/27/2012 - KB complex @Boulder
- Kettlebell complex out on the deck in Boulder
- 4 rounds as a complex, 12kg x 3+3, then 16kg x 2+2:
- C&P
- FSQ
- Rack lunge
- Snatch
- Swing
11/26/2012 - run/walk at Boulder
- Metric run/walk in Boulder...another sweet 5 miles. 5.08 mi., 1:20:19, 15:49/mi., 1190 ft. of gain.
11/25/2012 - easy day in Boulder
- TGU to tall kneeling - 3 x (12 kg 1+ 1, 16kg 1+1)
- 3 x (Core x 4 x 10)
11/24/2012 - run/walk @Mt. Sanitas
- Walk/run (mostly walk, especially the uphill part) over the back of Red Rocks and then up/down Mt. Sanitas, then back into town and finishing at the Boulder Bookstore. Much steeper & longer than expected, topping out at about 6800 ft. Cloudy day, lots of company. 4.75 mi., 1:39:52, 21:01/mi., 2,042 ft. of gain/loss. Garmin data: http://connect.garmin.com/activity/246331248
- View below is of downtown Boulder from the top of Mt. Salinas
11/23/2012 - KB, walk @Eldorado Canyon
- Kettlebell arm pump w/Pia. "Arounds" are "slingshots" (could not remember the name).
- Afternoon - hike in Eldorado Canyon - Rattlesnake Gulch route, with views of old hotel. Continental Divide, and walk up to train tracks coming out of a tunnel at about 7,000 ft. Forgot to bring the Garmin, but about 5 miles, 2 hrs. hiking, ~1000 ft. of elevation gain.
11/21/2012 off; 11/22/2012 - walk
- 11/21 - long work day in Boulder; no exercise
- 11/22 - walk w/Pia to Red Rocks, down to Centennial trailhead, up Salinas Valley Trail, down a very steep connector to 4th street and home. 4.43 mi., 1:27:27, 19:45/mi.
11/19/2012 - off; 11/20/2012 - run/walk
- 11/19 - day off, no exercise
- 11/20 - run/walk up 6th to baseline, across to flagstaff trail. Unbelievable sunny day. 4.13 mi., 59:13, 14:21/mi.
- http://connect.garmin.com/activity/245277702
11/18/2012 - run, walk
- AM - Short run on streets & boulder bike path. 2.0 mi., 21:02, 10:28/mi.
- PM - Hike w/Pia over to Flagstaff Trail toward Chataqua. 4.27 mi., 1:23:07, 19:28/mi.
11/17/2012 - run/walk, KB
- "metric" walk/run to anemone peak. 4.0 mi., 1:04:18, 16:04/mi. No "air stops" on way up
- KB finisher: PR 16kg 10 x 3+3.
11/16/2012 - KB, walk
- Partner workout w/Pia - 16kg for me, 12kg for her
- 5 rounds: DL x 12, hikes x 6
- pull/catch/press x 6/54/3/2, rows x 6/5/4/3/2
- goblet sq x 6/5/4/3/2, "hard core" exercises (snow angels, obliques, knee drops) x 5/5/3/3/5
- Walk afterward, approx. 1.75 mi.
11/14/2012 - run, KB
- Run - 2.2 mi., 22:18, 10:09/mi.
- Started C&P ladders 16kg, got through one round of 1, 2, 3 before getting distracted.
11/13/2012 - run, KB
- First run in new road shoes - 2.0 mi., 21:08, 10:33/mi.
- KB workout after run: 5 x (SW 16kg 10+10, SN 16kg 10+10). Hard.
11/12/2012 - hike
- Hike on trails near top of Flagstaff Mountain (side road where Pro Cycling Challenge ended). Some snow on ground, trails a little icy, but great views off to the west/north. Garmin was not on the whole time, approx 2.3 mi. total.
11/11/2012 - KB
- Partner workout w/Pia - 16kg for me, 12kg for her
- 5 rounds: DL x 10, hikes x 5
- pull/catch/press x 5/4/3/2/1, rows x 5/4/3/2/1
- goblet sq x 5/4/3/2/1, plank x :30 between GSQs
11/10/2012 - run/walk
- Long-ish run/walk - up Boulder Canyon Blvd, then through to Red Rocks, over to Mt. Sanitas trailhead, up Sanitas Valley Trail, back down Dakota Ridge Trail & home on surface streets.
- Total for the day: 5.58 mi., 1:27:29, 15:40/mi.
11/8/2012 - run/walk
- "metric" walk/run to anemone peak. 4.07 mi., 1:12:18, 17:56/mi. A couple of air breaks on the way up were required.
11/7/2012 - hike, KB
- Recess hike up to Red Rocks w/Pia. 2.15 mi., 43:48, 20:20/mi.
- Kettlebell workout w/16kg:
- 5 rounds: 1 H SW 10+10, 1H DL 10+10
- 3 rounds: complex of CL, PP, SN, FSQ, PR 1+1, 2+2
11/5/2012 - run/walk
- Up to post on Anemone Peak, then back home via Red Rocks. 3.13 mi., 52:44, 16:51/mi., 945 ft. gain.
11/4/2012 - walk to settler's park
- 1st day in Boulder; arrived around 4p.m. Quick walk up to Settler's park from condo, approx 1.2 mi. both ways.
10/30/2012 - KB 6E
- KB intermediate - Jeff
- Singles and doubles - static, single, double
- Seesaw presses
- Cues - one breath to press, screw other arm in
10/29/2012 - run, KB 3E
- AM - run/walk up to woodland park rose garden. 3.15 mi., 44:13, 14:12/mi.
- PM - KB 3E - no record of workout.
10/27/2012 - KB adv
- KB adv - Andrea?
- Warmup - SW 20kg x 20, TGU 14kg x 1/1
- 3 (or 5) rounds:
- static start swing 16kg x 5
- sitouts 5+5
- split squat 12/14kg x 5+5
- 3 rounds:
- pushup 360 1+1
- lawnmower rows 16kg 5+5
- lunge w/knee circle 2 x 2+2
10/26/2012 - bsmt (R only); gyro
- Left calf still sore, some work on R side for fun.
- Gyro session w/Lindsey in afternoon...excellent session, very focused core work.
10/25/2012 - KB int
- KB intermediate - Andrea. Hard workout, a hacked-up partial picture of which is below.
10/23/2012 - run/walk
- Run/walk - around greenlake & up to woodland park. Ran entire way, stopping at 4 mi. mark. 4.01 mi., 45:50, 11:26/mi.
10/22/2012 - KB 3e
- KB 3E - Carol
- Starter - KB SW 20kg 20/15/10/5, bird dogs 20/15/10/5
- Second course (16kg?):
- Pull/catch 5/4/3/2/1
- Pull/catch/press 1/2/3/4/5
- Pull/catch/squat 5/4/3/2/1
- PCSQ PR 1/2/3/4/5
- Third course (20kg?):
- Rows 5/4/3/2/1, pushups x 3, power swing x 5
- Finisher - 3 min. SW 20kg :15/:15
10/20/2012 - KB adv
- KB advanced - Kevin
- Warmups - passive straight leg raise w/band, lacrosse ball on wall (chest, scap) OH holds, cross crawl opp hand/leg
- KB warmup - TGU 14kg 1+1, GSQ 16kg x 10, 2H SW 20kg x 20
- Main workout is below ("the gauntlet"). Set of 2 with 16kg, then 14kg for 3s and 5s. Last TGU up on left was incomplete. Hard.
10/18/2012 - walk, KB int
- Walked up to 50th and down the access road to Kettlebility - 1.75 mi., 28:52, 17:24/mi.
- KB intermediate - Kevin
- Starter - 3 rounds - DL 2x20kg 10/8/6, walkouts 1+1, pressing practice
- Main workout - 5 rounds - TGU down to kneeling L/R 20/20/16/16/16, GSQ 20kg 10/8/6/4/2, 2H SW 20kg x 10
- Something missing in the workout - there were push presses before the TGU/windmill
10/17/2012 - run, bsmt
- Run - neighborhood streets. 4.00 mi., 41:25, 10:22/mi., 462 calories. Nice pace, felt good throughout.
- Basement workout after run - went a little crazy, too hard on the legs in hindsight. Last couple of rounds of CL/PP were hard. Mobility drills after every set!
10/16/2012 - KB int
- KB intermediate - Jeff
- Warmup - 3 rounds DL 32 x 5, x pattern 10/8/6, SW 24 x 5, crawl 5/10/15
- Single bell - 5 then 3, SW, PP, SN, PP, FSQ L/R 14kg
- Double bell 3 rounds SW, PP, SN, PP, FSQ 2 x 14kg
- Finsher - 5/4/3 Row 20kg, suitcase DL 2 x 20kg, farmers walk 2 x 20kg, 10/9/7 pushup
10/15/2012 - walk/run
- Quick run/walk up and around Woodland Park rose garden. 3.03 mi., 40:27, 13:22/mi.
10/14/2012 - walk, bsmt
- Walk - neighborhood -> Greenlake & Woodland Park. 4.56 mi., 1:16:12, 16:43/mi.
- Workout in bsmt - 2nd half was 5 sets too, forgot to cross the lines.
10/13/2012 - walk, KB adv
- Walk to coffee, KB adv, home - about 1.8 total, no time as watch left on during class.
- KB adv. - Kevin
- Starter - heavy TGUs to elbow - did not write down specifics
- Main workout (3 rounds):
- Box rows 14kg x 3
- PR - 3 x 14kg, 1 x 20kg, 2 x 16kg
- Roundabouts - 20kg - 2, 3, 5
- Cues:
- PR - squeeze pinky, elbow to ribs
- TGU - breath, flat, hip over
10/12/2012 - bsmt
- Attempt at "fran". Blue band for pullups, 65 for thrusters. Added clean on each thruster, not in exercise. ~28 min. Hard.
10/11/2012 - KB int
- KB intermediate - Jeff
- Starter - 10/8/6 DL 24kg, 10 x 1/2/1 SW 16kg, PCSqPr 16kg
- Doubles work - 2 x 12kg
- 2 x (10 SW, TGU, 3 x C&P, plank, 3 x high pull, 10 pushup, 3 x dbl SN, 3 x FSQ, 1 x TGU (1st set only)
10/9/2012 - run, KB int
- AM Run - greenlake & woodland park. 4.24 mi., 51:29, 12:08/mi. Ran the whole way.
- PM KB intermediate - Jeff
- Starter: 3 x (10 SW 20kg, 10 CL 14kg, 10 HPull 14kg, 5 pushup)
- Main workout: seesaw presses - 5, 4, 3, 2, 1 2 x 14kg, then kneeling presses 3, 2, 1 x 16kg, with hand-to-hand swings between kneeling sets
- Finisher - 5 min static holds L/R 12kg. Hard.
10/7/2012 - hike @Seaside
- Hike at Saddle Mountain State Park, about 15 mi. east on 26 from Seaside. Short and steep; about 1700 ft of gain in about 2.4 mi. Moving totals with side trips: 4.92 mi., 2:01:41, 24:44/mi. 360 degree view out to Pacific and north to St. Helens from top. Stellar weather.
- Misc. bodyweight work at beach in evening...few sets of pushups, lunges, squats.
10/6/2012 - walks in Portland, Seaside
- City walk in Portland to art museum, shopping - ~2 mi.
- Beach walk at Seaside in evening - maybe 1.5 mi.
10/4/2012 - run/walk, KB int.
- Run/walk in early AM, neighborhood route. 3.9 mi., 53:05, 13:36/mi. Tried to keep HR in 117 range. Pavement slam when almost home, a couple of small cuts.
- KB intermediate class in evening - Chris. Couple of good workouts, below. All doubles with 2x14kg, felt good. Swings 14/16/20/24 kg, 20s were very hard.
10/3/2012 - taiji
- Good chen class - only 5 people so lots of good corrections. Focused on whirl arms chen style, very tricky.
10/2/2012 - walk, 6/E
- Walk around greenlake w/Pia. 3.13 mi., 53:14, 17:01/mi.
- Evening - 6/E with Jeff. No record of workout.
10/1/2012 - walk, 3-E
- Walk up to woodland park rose garden at lunch. 2.85 mi., 44:53, 15:46/mi. Don't think there was an running.
- 3-elements class in evening - Jeff. Don't remember much about the workout, but did get a good sweat going.
9/30/2012 - BYOB
- BYOB at greenlake, Chris/Jeff. Lots of swings, pull/catch combos, KB throws, overhead marches. Nice day.
9/29/2012 - walk, KB adv
- Walk to Kettlebility for KB advanced class w/Andrea. Partial workout is below, we didn't make it to the 4's. Started with 12kg, dropped to 10kg. Full workout is 10x10, unbelievable.
- Afterward, walked to university market, then bookstore, then home w/Pia. Total walking just under 4 miles for the day.
9/26-27/2012 - mystery days
- Calendar shows taiji on 9/26, but don't think it happened due to work; maybe a day off. KB intermediate on 9/27, but no record of workout.
9/25/2012 - basement
- Focus on R leg to keep weight off left. Seemed to work pretty good. Curl/presses and red block for forearms at end - nice!
9/24/2012 - short run
- Calf still sore from a couple of weeks ago; found out the hard way after short(ened) neighborhood run. 2.65 mi., 30:46, 11:36/mi.
9/22/2012 - KB int
- KB intermediate - Jeff
- Starter - 2 x (20 2H SW 16kg, 1/1 TGU 12kg, 10/10 1H SW, 1/1 TGU, 10/10 alt SW, 1/1 TGU)
- Main course - 7/7 5/5 3/3 SN 116kg, 5+5 3+3 1+1 FSQ + PR 16kg, one other exercise
- Finisher - 5 then 3 (DL 2 x 24kg, rows 16kg, suitcase DL 2 x 24g + farmer's walk)
9/20/2012 - run, KB int
- Run/walk up to rose garden - 3.15 mi., 44:30, 14:05/mi. Conscious effort, not completely successful, to slow down.
- KB intermediate class - Kevin. TGU practice w/good corrections, then a 2,3,5,5 workout that did not get recorded but generated some huffing & puffing in the room.
9/18/2012 - KB int, taiji
- KB intermediate class - Andrea. Did not record workout, but pair "pushup carries" at end were definitely memorable.
- Over to Tues. night (yang) taiji for follow-along.
9/17/2012 - bsmt various
- Fun workout in basement, more conditioning focused. Chins feeling better, BB cleans decent, snatches w/20kg. Burpees off a cinderblock worked great.
9/16/2012 - bsmt, run @ballard
- Romanian DLs off cinderblocks and Bulgarian split squats with KBs. Nothing like borrowing a "best of the best for each body part" workout from Ben Bruno on t-muscle (link here).
- Walk/run from ballard locks through discovery park. 5.86 mi., 1:14:45, 12:46/mi. Nice day, lots of company, including 3-day walkers) out on the trail. Data is here.
9/14/2012 - bsmt various
- First attempt in quite a while at one arm jerk and long cycle C&J. 12s and 14s seemed to work great. Nice repeatable workout.
9/13/2012 - KB int
- KB intermediate class - Andrea. 4 stations (dbl bell DL, trx core, pull/catch/sq./pr, 1H SW) and not much rest between sets. Hard workout.
9/12/2012 - bsmt, walk, taiji
- A little bit of everything day
- Bsmt workout - strength orientation
- Walk to taiji - 2.8 mi., 44:14, 15:52/mi.
- Taiji - back to Chen after summer away. Lots to catch up on. Ride home from Pia after class.
9/11/2012 - run, KB int
- Early morning run around greenlake track and athletic fields. 3.0 mi., 30:43, 10:15/mi. Ran the whole way, felt great. Data is here.
- Evening - KB intermediate class - Jeff. Did not record workout.
9/8/2012 - walk, KB adv
- KB advanced class - Andrea. Highlights: KS DL on sliders 14kg 2 x 5+5. Calf drops, multiple sets, 10+10. Sets of 20 swings 20kg. Finisher - 5 x (band swings 12kg x 15, sitouts 5 + 5). First time training in fasted state.
- Walk - to Kettlebility, then to U. District farmer's market and home. 3.05 mi., 59:39, 19:32/mi.
9/7/201 - Skyline Trail, Mt. Baker
- Skyline trail on north side of Mt. Baker - 7.37 mi., 2:59:11, 24:20/mi., 2590 ft. of gain. Hike started at 4300 ft. and topped out at about 6100 ft. 13-mi. drive down (up) a one-lane dirt road to get to the trailhead, but worth every rock and bump.
- Pix: https://plus.google.com/
photos/112633089837324939871/ albums/5785658471614561393 - Garmin data: http://connect.garmin.com/
activity/219995121
9/6/2012 - KB int
- KB intermediate class - Chris
- Other activities not written down here
- Main workout - complex - 14, 16, 16 kg. 2, 3, 5 x press, 2, 3, 5 x FSQ, 10 1H SW L/R
- Finisher - farmer's carry 2 x 24kg x 1 min.
9/5/2012 - taiji
- Back to Chen taiji, on Wednesday nights! Lots of work on opening movement and tricky Chen punch.
9/4/2012 - walk
- Recovery day - walk up to Woodland Park Rose Garden w/Pia. 2.86 mi., 52:23, 18:19/mi., ~250 ft. of gain. Nice day.
9/3/2012 - Kendall Katwalk
- Hike on PCT from Snoqualmie Pass to just beyond the katwalk. 12.95 mi., ~3000 ft. of gain, 6 hrs. (3:20 up, 2:40 down). GPS data got slightly hosed due to not turning it off before heading downhill.
9/2/2012 - Bike ride
- Bike from Fremont, under Ballard Bridge, lower Magnolia down to Myrtle Edwards Park and then up to Pike Place Market. Stopped by the ferris wheel (further south than we'd imagined), then reversing steps (pedals) to get home. Moving time 1:20:15, 13.36 mi., 10 mi./hr. Data is here, full set of pictures is here.
9/1/2012 - KB adv
- KB advanced class - Kevin. Lots of good mobility drills w/stick, band and scap pushups to open the chest and get the scaps activated. OH presses were 12kg in lockout, pressing 14kg. Batwings 2 x 10kg; SW/CL/SN 14kg.
8/31/2012 - run/walk
- Run/walk around greenlake and woodland park, ending at Kettlebility. 52:51, 4.39 mi., 12:02/mi., 191 ft. of gain, 532 calories.
8/30/2012 - KB int
- KB intermediate class - Jeff
- Starter: 3 x (SW 16kg 25, 20, 15; Dbl DL 24kg x 5; TGU 14 1+1)
- Main: 4 x (SN 16kg 7/8 L/R; Dbl CL/SQ/PR 2x14kg x 3; jump rope 30/45/60; TGU 14kg 1+1)
- Seems like there was more to this workout, but did not write it down.
8/29/2012 - bsmt. various, run/walk, KB skills
- A three workout day, starting with sets of 5 in. basement:
- Run/walk to/from Kettlebility for skills class: 34:58, 2.46 mi., 14:13/mi., 220 ft. gain, 255 calories.
- KB skills (press) - Kevin. Great mobility work and very hard "OH hold in one hand, press with the other" drill.
8/28/2012 - hike @Boulder
- Hike from house in Boulder around Wonderland Lake and Old Kiln Trail. 1:22:54, 4.73 mi., 17:32/mi., 848 ft. of gain (can't be right), 465 calories. Data is here. Fun last hike before heading home.
8/27/2012 - hike in RMNP
- Hike (Ute Trail?) off of Trail Ridge Road, just before Forest Canyon overlook. Trail was at about 10,000 ft throughout, about 2.5 mi. out/back. Turned around at steep dropoff down to Moraine Park. Beautiful trail, mostly flat with a couple of 100-ft up/downs. In the photo below, Long's Peak shown in center distance.
8/26/2012 - Chataqua -> Flatirons #2
- Hike from Chataqua center up to Flatirons #2. ~3.25 mi. (forgot HRM for parts of it), 1300 ft. of gain., moving pace just over 2 mi./hr. Pretty gassed at top of uphill, a little short on food. Stellar views.
8/25/2012 - Wonderland Lake
- Evening walk near Wonderland Lake. 3.2 mi., 58:00, 18:13/mi. Lots of prairie dogs. Data is here.
8/24/2012 - Wonderland Lake
- Around Wonderland Lake and up the hill a bit. 3.2 mi., 1:03:26, 19:52/mi., 416 ft. of gain. Data is here.
8/21/2012 - run/walk
- Run/walk up to woodland park rose garden and back. 40:54, 3.16 mi., 12:57/mi., 235 ft. of elevation gain, 368 calories.
8/20/2012 - bsmt various
- Semi-CFT in basement. ~23 min. for whole thing. Good workout, worth repeating.
8/19/2012 - run/walk
- Run/walk around greenlake and woodland park. 4.82 mi., 1:05:42, 13:38/mi, 264 ft. of elevation gain, 535 calories.
8/14/2012 - KB int
- KB intermediate class - Kristine. Not as bad as last Thursday. Heavy DL 28kg; SW 20kg; SN 16kg; seated presses (hard) 2x12kg; suitcase/side lunge/row 14kg.
8/13/2012 - walk
- Walk around greenlake and up to woodland park rose garden. 4.25 mi., 1:11:37, 16:52/mi.
8/11/2012 - walk, KB adv
- Walk -> coffee, KB, home. 1.75 mi., 29:37, 16:48/mi.
- KB advanced class - Kevin. Great corrections on TGU, 1H SW, PR. Need to work on OH holds.
8/9/201 - run/walk, KB int
- AM - run/walk to test 4 mi/hr pace, worked fine. Home->rose garden & back. 3.15 mi., 43:26, 13:46/mi. Nice day out.
- PM - KB intermediate class - Kristine. Smokefest, could not hold OH holds.
8/7/2012 - KB int
- KB intermediate class - Jeff
- Warmup - 3 x (DL 28kg x 10, GSQ 20kg x 5, SW 20kg x 10, TGU 14kg 1+1)
- W/O part 1 - 1H x 14g - 2 x (1H SW x 3, C&P x 3, SN x 3, FSQ x 3 L/R)
- W/O part 2 - dbl 14kg - 3 x (SW x 3, C&P x 3, SN x 3, FSQ x 3)
- Finisher - 2 x (KS DL 2x14kg 3+3, Rows 14kg 3+3, Chest PR 14kg 5+5, Plank :30)
8/5/2012 - bike @Samish Island, Wa.
- Bike w/Pia to/from Samish Island -- 20.3 mi., moving time 1:44:22, ~12 mi./hr. Beautiful day, nice roads, a little traffic. Data is here.
Subscribe to:
Comments (Atom)