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


11/18/2012 - 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.

11/2/2012 - bsmt, run


  • On the minute - 30 min total.

  • Run/walk - 2.26 mi., 32:32, 14:24/mi.
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