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.

8/23/2012 - Bsmt. quickie

  • Quick workout in basement before flying to Boulder.


8/22/2012 - KB skills

  • KB skills class (TGU) - Carol. Lots of work without weight honing TGU form.

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.

8/18/2012 - KB adv

  • KB advanced class - Kevin - CFT. Hard class.








  • Press bells ready for action.

8/17/2012 - day off

  • Day off, no exercise.

8/16/2012 - KB int

  • Attended class, but no record of workout

8/15/2012 - BB DL singles

  • +5 for the week

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.

8/12/2012 - EDT

  • EDT in bsmt w/new 25 lb. bumper plates.


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.



8/10/2012 - off

  • Day off, no exercise.

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.



8/8/2012 - BB DL singles

  • Short & sweet - Wed. staple going forward



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)

8/6/2012 - bsmt. various

  • Variety day in bsmt., theme was upper body sets of 10. 50-55 min.



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.


8/4/2012 - walk, KB adv

  • Walk in neighborhood, to Revs for coffee, then over to KB class and home. 5.4 mi., 1:32:56, 17:16/mi. moving pace.
  • KB advanced class - Kevin. First class with barbell work, with four stations shown below:

  • BB DL all singles, 135 first, then 185. Snatches mostly 16kg, one round of 20kg. All MP/FSQ 2x14kg, 1/2 TGUs 12kg.
  • After class, a couple more DL singles, including 2 x 1 @ 225

8/3/2012 - off

  • Day off, no exercise love

8/2/2012 - Bsmt. var

  • Fun general purpose workout in basement; can't go wrong with pushups, pullups and burpees!



8/1/2012 - KB skills

  • Late work, no tien shan; just made skills class, but had time to eat before.
  • KB Snatch - Carol. Good cues, got 1x24kg L/R and then 1x28kg L at end. Woot!
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