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- AM - 2 mi. on track, 19:08, 9:35/mi. 1st mile at 10:00, 2nd at 9:00.
- PM - KB intermediate - Chris
- Warmup - 3 x (static start swings 20kg x 5, tgu 14kg 1+1)
- Appetizer - 3 x (TRX pulls x 10, suitcase DL 2 x 28kg x 5, SW 20kg x 10)
- Entree - 5 rounds, all 14kg: PR 2,3,5,3,2, FSQ 2,3,5,3,2, 10 SW, swing/switch, other side. Hard.
- 15 min. bike, then various exercises, w/rest as needed. 40 min. total?
- KB advanced class - Kevin
- TGU 10kg 3+3 to elbow, hand to warm up (along with other warmups)
- sets of (Suitcase DL 2x20kg x 5, dbl press 2x12kg x 5)
- VO2 SW, 14kg :15/:15 for 5 minutes
- Walk to xin qi shen dojo via south end of greenlake & phinney. 3.1 mi., 49:17, 15:53/mi., 292 calories. Stellar day.
- Tien Shan qigong @ dojo, 1 hour. Nominally an energy practice, but harder to do than it looks, esp. on tired legs.
- AM run - up to woodland park rose garden CCW. 3.17 mi., 34:16, 10:49/mi., 249 ft. of gain, 367 calories. Ran the whole way!
- PM KB intermediate - Andrea
- Warmup - 6 x (TGU (one side) x 14kg, SW 20kg x 10, crawl around bell)
- Indian clubs - standing, kneeling work with one club
- Skills - new GSQ variation; bell horn faces you at top (hard to hold). Good squat depth though.
- Workout - 6 x (GSQ 20kg x 3, alternating SW 20kg x 20).
- Brain had workout planned, body said otherwise. Rest is good!
- Run/walk - discovery park. Repeated route where ankle twist occurred a few weeks ago, no issues. Cloudy day so moderate views, but nice and quiet. 5.7 mi., 1:09:36, 12:13/mi. 597 ft of gain, 796 calories. A nice day out.
- Walked around lake and then over to Kettlebility, then home after class. ~3.8 mi., left HRM on during class so had to guess.
- KB advanced - Kevin. TGU @14kg, HSP @24kg, cleans @2x16kg, snatch @20kg. Strength training with ballistics!
- Simple, but not easy. About 45 min total w/setup, perceived effort high but HR ~110 at end. Go figure.
- AM - run up/around woodland park. 3.18 mi., 37:16, 11:35/mi., 397 calories. Walked as desired.
- PM - kb intermediate - Kevin. Did not write workout down, but it was hard (hike/swing/park was featured). Siri's last workout, dinner after w/Chris, Christina, Siri, Karen, Andrea, Pia.
- Various exercises in basement, including playing with single leg squats (BW only, holding onto the bar). Pad under knee really helps. 5x5 is good for a pump! Modest improvement in BP poundage.
- KB intermediate - Jeff. Did not write workout down, but a good time was had by all.
- A little benching in the basement; had not BPd in ages.
- Run in neighborhood - 3.93 mi., 40:20, 10:15/mi., 463 calories.
- No class @ kettlebility - basement workout instead. Timed sets are hard.
- Went over to the dojo and practiced a bit of Chen with the crew, then lunch at Ballard Mandarin.
- Run - home to Kettlebility via woodland park. 4.19 mi., 45:47, 10:56/mi., 513 calories. Ran 1st 26 min., then 6 x 1 min. cadence practice, max 85 steps/foot.
- KB intermediate class - Kevin
- BW warmup - 2 x cross crawls x 10+10, BW SQ x 10 , walkouts x 5, one other
- Workout - DL 2 x 24kg 2/3/5/5, GSQ 20kg 2/3/5/10, snatch 16kg 4 x 10+10. Set of 10 goblets was hard.
- Great workout; took rest between sets as required. 5 sets of everything, including calf raises.
- AM - run at greenlake track....run to get HR up to 130+, then walk it back down, rinse/repeat. 2.42 mi., 30:22, 12:30/mi. Felt hungry all day.
- PM - KB intermediate - Andrea. Gymnastica, crawling, 2 x 1+1 TGU @20kg, double swings w/20s, farmer's carries, light TGUs to finish.
- No exercise, travel home from DC via LA, with 3 hr. delay @National to fix a broken weather navigation system (need that).
- 45 min. @ Providence Rec Center w/Pia; elliptical x 20 min., then various machines, dumbbell presses, etc.
- 5 x 1.5 min. hills (run up, walk down) in Jo's neighborhood later in the day.
- Run around lake accotink in morning, 4.5 mi., ~70 min. Very hot, walked last 1.5 mi. 3 bottles of water along the way.
- Morning walk on cross-county trail (started on Blake Lane!) w/Pia, 1 hr., maybe 3 miles.
- Attended folklife festival on the mall, then over to MLK memorial and back to Jo's office. Maybe 3 mi. total walking? Good and warm.
- 20 min. run in Jo's neighborhood, w/walk breaks as needed to deal with the heat. Lots of big trees down.
- Walk around Lake Accotink w/Pia - B/W 5 x 5 along the way. Lots of lunges & squats. ~1.5 hrs total. Very hot.
- Travel to DC, only exercise was loaded carries (suitcases).
- Stayed at Mom's first night, no A/C at Jo's
- BB/KB workout, low reps and seemed to hit about everything. ~45 min. Legs pretty dead afterward.
- Run - greenlake/woodland park. Ankle felt fine, still a little sore but doesn't seem to be made worse by running. 4 mi., 47:22, 11:38/mi. Data is here.
