- 4 mi. hike at Garden of the Gods w/Pia
14 years ago
4/28/2012 - Washington Park B/W session
- Walk around Washington Park in Denver w/Pia, various bodyweight sets along the way. Maybe 2.5-3 mi. of walking & 15 sets of pushups, stepups, etc.
4/27/2012 - BW workout - Denver
- 5 x (50 jump rope, 3 pushups, 3 pullups, 5 burpees, 5 + 5 sitouts) on Patio in Denver. hard in thin air
4/22/2012 - complexes, bike
- Complexes outside! 50+50 jumps on one leg R then L. Got last set of 50R w/o stopping, PR
- Bike ride to Gas Works in afternoon - maybe 4 mi. round trip. Beautiful day.
4/21/2012 - KB int, taiji
- KB intermediate class - Kevin. Pressing focus; good warmups with bridges, OH holds (turning, marching). Dbl DLs 2x24kg, hard after BB DL sets yesterday. Main workout: 2, 3, 5, 5 dbl press, dbl FSQ. Got 2x16kg for 2, 3, then failed 3rd rep on 5s, dropped to 14s and finished sets.
- Taiji - first day out in park. Fun practice, partner broadsword without the swords, then 96 & section 3/4 of pao chui.
4/20/2012 - BB DL
- BB DL - started out with a completely different idea in mind, but this is how it ended up. 235 was not going anywhere, so backed off to 185 for four doubles.
4/19/2012 - run, KB int
- Run at "sustainable" walking/running pace - 4.24 mi., 54:36, 12:52/mi. Around greenlake to woodland park, ~200 ft of gain. Cool day but not rainy, good sweat at end.
- KB intermediate class - Chris. TGUs, pressing, and epic 10, 9, ... GSQ/SW workout at the end.
4/18/2012 - timed sets
- Hoped for 12 sets to make a full hour, but did not have the last two in me. Added KB holds on the minute to make up the hour.
4/17/2012 - KB int
- KB intermediate - Andrea
- 10 min. TGUs, alternating 10kg then 14kg, 1+1. BW various to complete warmup
- Clean/Press practice, incl. watching in mirror. Corrections: lat pack, stance a little wider. Hard short pressing variations (half up, clock).
- 10+10 TGU to elbow, 10kg
- Complex for time (3 min.) to finish - 1 SW, 1 CL, 1 PR, 1 FSQ, switch & repeat
4/16/2012 - bike, RAV
- 20 min bike, then sets (not on the minute) and loading pin to finish. Total of about 55 min.
4/15/2012 - complexes, run
- Complex workout - hard. Got 2 x 12kg and 2 x 14kg, not shown in pic.
- Run afterward - 3.9 mi., 42:31, ~10:47/mi., 523 calories. Calling this "long run" pace (somewhere between 10:30-11:00). HR 162 at end, 2 min. drop was to 135.
4/11/2012 - walk
- Fast walk between meetings up to Woodland Park Rose Garden - 2.85 mi., 40:29, 14:12/mi. 14 min./mi. is easily sustainable with a little running.
4/10/2012 - KB int
- KB intermediate - Andrea. Great class, but the nose breathing was *rough*. Nice 1H SW/SN complex at end.
4/8/2011 - KB press focus
- 12kg armbars, 12kg half kneeling halos 5+5, TGU 8kg 2+2
- KB DL 2x20kg 2 x 5
- 12kg tall kneeling press 12kg 3+3 x 2
- 12kg half kneeling press 12kg 3+3 x 2
- C&P ladders - 2 x (14kg x 5, 16kg x 3, 20kg x 2)
- Skull crushers 8kg 3 x 10, DB curls 2x15lb 3 x 10
4/7/2012 - KB int, taiji
- KB intermediate - Andrea
- 2 x (KB DL 28kg x 5, TGU x 1 (R then L) 10kg)
- Dbl bells - 5, 7, 9, 7, 5 - HSP, KSDL, RR (always 5) - 2 x 14kg
- Body weight work in between
- Dbl bell complex - 5, 4, 3 - SW, CL, PP - 2 x 14kg
- Taiji - 96 & end of pao chui - missing pieces in form
4/6/2012 - track
- 2 mi., on Greenlake track, 20:03, 10:02/mi., supposedly 276 cals. Remember it feeling hard at the time.
4/2/2012 - run/walk
- Recording this much later...must have been over to gyro, then walk home after session.
- 4.27 mi., 1:00:52, 14:16/mi.
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