Dec. 29, 2013 - Jan. 4, 2014

  • Sunday 12/29:
    • Basement - barbell DL and shoulder work w/15-lb. dumbbells & 25 lb. plate.
    • Run - 4.46 mi., 47:09, 10:34/mi., 247 ft. of gain.
  • Monday 12/30:
    • Run - short neighborhood route. 3.11 mi., 31:57, 10:17/mi., 215 ft. of gain.
  • Tuesday 12/31:
    • KB 2x1 - Kevin/Anne. Double bell complexes (14s?) and suitcase carries at the end.
  • Wednesday 1/1:
    • Run - short NH route++. 5.03 mi., 51:07, 10:10/mi., 352 ft. of gain.
  • Thursday 1/2:
    • Run - NH route. 4.05 mi., 42:27, 10:28/mi., 254 ft. of gain.
    • KB intermediate in evening...did not record workout.
  • Friday 1/3:
    • Run - greenlake/woodland/good shepherd. 4.52 mi., 46:47, 10:21/mi., 157 ft. of gain.
  • Saturday 1/4:
    • KB adv. class - no record of workout.

Dec. 22-28, 2013

  • Sunday 12/22:
    • Basement - DL/SW/TGU to warm up, then jerk/zercher/snatch rounds, and some BBL DL on the minute to finish.
  • Monday 12/23:
    • Run - shorter version of neighborhood route to make 3 mi. 3.08 mi., 31:12, 10:09/mi., 223 ft. of gain.
    • Tabata swings 20kg. 14 reps in first few sets, 13/set toward end. Max HR 165, probably not high enough.
  • Tuesday 12/24:
    • Basement (pic below) - good warmup, then sets of BB BP/KB MP and jump rope/snatch rounds to finish. Fails on 20kg doubles toward the end...singles would have been better.
    • Run/walk - 2 laps around woodland park. 4.32 mi., 1:03:20, 14:40/mi., 490 ft. of gain.
  • Wednesday 12/25:
    • Basement - right leg work (something, step ups, TRX pistols) 5 x 3, but did not save picture.
  • Thursday 12/26:
    • Basement - shoulders (2 x 5 lbs.), good mornings, split squats, calf raises, then BB SQ to finish.
    • Run - 3.09 mi., 30:40, 9:56/mi., 196 ft. of gain.
  • Friday 12/27:
    • Day off, no exercise.
  • Saturday 12/28:
    • Workout in basement w/Pia...jerks/zerchers/snatches, then swings :15/:15 to finish.
    • Run - neighborhood route. 4.05 mi., 42:31, 10:29/mi. (right on "easy" pace), 298 ft of gain.

Dec. 15-21, 2013

  • Sunday 12/15:
    • Walk/run - Greenlake/Woodland. 5.25 mi., 1:07:59, 12:57/mi., 332 ft. of gain.
  • Monday 12/16:
    • Barbell DL day - sets of 5. Should look at the phone for guidance on the date. =)
  • Tuesday 12/17:
    • Day off - no exercise.;
  • Wednesday 12/18:
    • Basement - total variety day. First KB presses in a while.
    • Evening - straight bar skills. Good sumo DL corrections and BB overhead pressing.
  • Thursday 12/19:
    • Run/walk - neighborhood route. Kept HR in 120-130 zone. 4.01 mi., 54:42, 13:39/mi., 256 ft. of gain.
  • Friday 12/20:
    • Walk #1 - Revs, to Wallingford to meet John for Coffee, home. A little snow. 3.27 mi., 55:39, 17:01/mi., 289 ft. of gain.
    • Walk #2 - To UW bookstore to meet Pia. 1.64 mi., 34:23, 20:56/mi., 75 ft. of gain.
  • Saturday 12/21:
    • KB advanced - Kevin. EDT see-saw presses (8 rounds? alternating 14kg and 16kg) and heavy swings (28kg).

Dec. 8-14, 2013

  • Sunday 12/8:
    • Run/walk - rental, zoo, good shepherd, hwy, greenlake. 5.53 mi., 1:15:17, 13:44/mi., 343 ft. of gain.
  • Monday 12/9:
    • Day off, no exercise.
  • Tuesday 12/10:
    • Run - woodland. 3.60 mi., 42:53, 11:55/mi., 400 ft. of gain.
  • Wednesday 12/11:
    • Walk around N end of lake to KB. 2.60 mi., 43:20, 16:45/mi., 82 ft. of gain.
    • KB skills - Andrea. 1st half of TGU, great corrections.
  • Thursday 12/12:
    • Walk to KB, 2.10 mi., 35:31, 16:55/mi., 105 ft. of gain.
    • KB 6E - Alekx. Main workout was 5 1H SW, 3 CL each side, repeat for 15 mi. Alternated 14kg and 16kg bells.
  • Friday 12/13:
    • Day off, no exercise.
  • Saturday 12/14:
    • Run - back at the house! 2.69 mi., 27:55, 10:23/mi., 200 ft. of gain.

Dec. 1-7, 2013

  • Sunday 12/1:
    • DL triples, then swings for 5 x 20.
    • Run - greeenlake/woodland. 4.71 mi., 53:27, 11:21/mi., 331 ft. of gain.
  • Monday 12/2:
    • Run/walk - woodland park. 3.16 mi., 37:14, 11:47/mi., 276 ft. of gain.
  • Tuesday 12/3:
    • Walk to KB - 1.94 mi., 31:23, 16:08/mi., 88 ft. of gain.
    • KB 6E - Teresa. Main workout was single-bell complex, but did not write it down.
  • Wednesday 12/4:
    • Day off, no exercise
  • Thursday 12/5:
    • Walk to KB - 2.07 mi., 34:06, 16:29/mi., 128 ft. of gain.
    • KB 6E - Jeff. Main workout was double bells, but no recording.
  • Friday 12/6:
    • 2 laps around woodland from rental. 3.60 mi., 42:53, 11:55/mi., 400 ft of gain.
  • Saturday 12/7:
    • KB advanced - Kevin. SFG deep six...hard.

Nov. 24-30, 2013

  • Sunday 11/24:
    • KB 2 x 1 - Anne and Kevin. Deadlifts and double snatches. Good form corrections.
  • Monday 11/25:
    • Run/walk - woodland park. 3.23 mi., 40:24, 12:30/mi., 289 ft. of gain.
  • Tuesday 11/26:
    • Day off, no exercise.
  • Wednesday 11/27:
    • Basement - barbell back squats and KB single-leg work (R only).
    • Run/walk - around greenlake and woodland park. 4.24 mi., 58:08, 13:42/mi., 282 ft. of gain.
    • KB skills class - Kevin. All snatches w/14kg, R hand only.
  • Thursday 11/28:
    • In basement w/Pia (pic below)
    • Walk to/from rose garden after workout - 2.79 mi., 52:36, 18:49/mi., 259 ft of gain.
  • Friday 11/29:
    • Run - short one in the neighborhood. 2.18 mi., 24:58, 11:26/mi., 151 ft. of gain.
  • Saturday 11/30:
    • KB advanced class - Kevin. Complex day w/double 14s. Heavy single suitcase carries with 36kg to finish.

Nov. 17-23, 2013

  • Sunday 11/17:
    • 3-Day - day three. Approx. 18 mi. Pretty good blister action, fixed up well by the medical team. Nice dinner with Team Duncan and spouses.
  • Monday 11/18:
    • Day off - recovery in San Diego
  • Tuesday 11/19:
    • Day off - recovery in San Diego and flight home.
  • Wednesday 11/20:
    • KB 3E - Kevin. Main workout was goblet squats x 5 @ 20kg, swings x 10 @ 20kg, pushups x 5. Got 7-8 rounds in during time allotted.
  • Thursday 11/21:
    • Basement - deadlift practice
  • Friday 11/22:
    • Day off - no exercise
  • Saturday 11/23:
    • KB advanced - Kevin. Hard work, esp. seated presses. 2 rounds completed; each round -> 100 swings @ 20kg, 10+10 seated press @ 10kg.

Nov. 10-16, 2013

  • Sunday 11/10:
    • Walk - Greenlake, Fremont, Lake Union, UW. 16.08 mi., 4:01:07, 15:00/mi., 709 ft. of gain. Last big training walk before the 3-day. Nice stop at Starbucks for a coffee at about 9 mi. in.
  • Monday 11/11:
    • KB 3E - Teresa. "Wagon wheel" workout with pushups, DL, other items. Correction on bird dogs...extended foot lower.
  • Tuesday 11/12:
    • KB 6E - Andrea. Did not write workout down, but there were lots of snatches.
  • Wednesday 11/13:
    • Basement workout - BB DL, pullups/chins, one-arm jerks, pushups (pic below)
    • Run - neighborhood. 3.02 mi., 30:39, 10:08/mi., 151 ft of gain.
  • Thursday 11/14:
    • Day off - travel to San Diego for 3-Day
  • Friday 11/15:
    • First day of 3-day - approx. 21 mi. per the walker guide (did not bring the Garmin)
  • Saturday 11/16:
    • 3-Day day two - approx. 20 mi.

Nov. 3-9, 2013 - last week of 3-day training

  • Sunday 11/3:
    • Walk - ravenna park, around UW, lake union, fremont, up 3rd ave, around greenlake. 16.14 mi., 4:01:16, 14:57/mi., 975 ft. of gain. Beautiful day.
  • Monday 11/4:
    • Basement - force recon variant workout.
    • Walk w/Pia & Haley - 1.21 mi., 34:49, 18:54/mi., 154 ft. of gain.
  • Tuesday 11/5:
    • Run - around greenlake. 3.25 mi., 33:18, 10:14/mi., 133 ft. of gain.
    • KB intermediate - Andrea. Old school day - 100 swings to start, then workout below in teams.
  • Wednesday 11/6:
    • Bench day
  • Thursday 11/7:
    • Day off, no exercise.
  • Friday 11/8:
    • Walk - woodland, greenlake, etc. 10.10 mi., 2:28:44, 14:43/mi., 630 ft of gain.
  • Saturday 11/9:
    • KB advanced class - Kevin. Another old-school workout - timed sets of heavy swings (36kg.) and pushups. Simple, but definitely not easy.

Oct. 27 - Nov. 2 - good 3-day training week

  • Sunday 10/27:
    • Walk - fremont to lake union and around. 10.28 mi., 2:34:30, 15:02/mi., 633 ft. of gain.
    • Basement w/Pia - narrow/wide bench and 2 different kinds of rows.
  • Monday 10/28:
    • Walk - neighborhood route. 4.06 mi., 1:05:14, 16:04/mi., 256 ft. of gain.
  • Tuesday 10/29:
    • Walk - greenlake and woodland park w/Pia. 4.69 mi., 1:21:39, 17:24/mi., 276 ft. of gain.
    • Basement - press, pullup, pushup. 5 singles on each side w/24kg, has to be a PR.
  • Wednesday 10/30:
    • Basement - KB SLDL, wide grip BB DL, knee raises, KB dbl front squats.
  • Thursday 10/31:
    • Walk - greenlake/woodland to Kettlebility. 4.26 mi., 1:03:17, 14:51/mi., 226 ft. of gain.
    • KB intermediate - Emily. Did not write workout down, but ended with SW/CL/HP/SN/TGU down/up complex - Hard.
  • Friday 11/1:
    • Run/walk - first actual running in a while. 1 mi. walk, 1 mi. run, 0.5 mi. walk, 1 mi. run, finish w/walk. Pace for 2x1 mi. 10:42 and 10:36, good given time since last run. Totals: 4.31 mi., 55:41, 12:55 mi., 338 ft. of gain.
  • Saturday 11/2:
    • Walk to KBs and home via Revs, 1.84 mi., 34:49, 18:54/mi., 269 ft. of gain
    • KB advanced class - Kevin - TGUs, swings, GSQ to warm up, then hard press ladder with double 16s. Got 1, 2, 3, 4, 4, 3, 3, 2, 2, 1. Rows w/20kg.

Oct. 20-26,2013 - more 3-day prep post-cold

  • Sunday 10/20:
    • Warmup - pic below, 5 rounds. Did not record time (~35 min.). Jump rope, TGUs felt good.
    • Walk - greenlake & woodland park. 5.96 mi., 1:37:21, 16:20/mi., 430 ft. of gain. HR stayed high (mostly 110-120) throughout.
  • Monday 10/21:
    • Walk - to/from dentist. 5.56 mi., 1:28:57, 16:00/mi., 407 ft. of gain.
  • Tuesday 10/22:
    • Basement - one-arm jerks, zercher squats, and snatches. 2 min. PR.
  • Wednesday 10/23:
    • Walk - greenlake/woodland. 5.56 mi., 1:28:57, 16:00/mi., 407 ft. of gain.
  • Thursday 10/24:
    • KB intermediate - Jeff. Warmup: 3 x (TGU 1+1 14kg (one set at 16kg), SLDL 16kg x 3+3, 3 pullups). Grinds: clean & press 1, 2 3 R/L (2 x singles w/24kg, all doubles w/20kg), cross crawls and egg rolls betwwen sets. Ballistics - snatch 10+10, 9+9, ..., 5+5, 5+5 to make 100. Alternating sets with 20kg & 16kg.
  • Friday 10/25:
    • Off, no exercise
  • Saturday 10/26:
    • Walk - coffee, KB, neighborhood. 4.0 mi., 1:07:12, 16:46/mi., 246 ft of gain.
    • KB advanced - Jeff. Arm bars and TGUs to start, then double presses and FSQs, and double swings/snatches to finish. Hard.

Oct. 13-19, 2013 - 3-day prep 3 x 8 mi.

  • Sunday 10/13:
    • Walk/run - 8.06 mi., 1:56:26, 14:27/mi., 381 ft. of gain.
    • Bsmt w/Pia, pic below
  • Monday 10/14:
    • Walk/run - greenlake and woodland park. 4.18 mi., 1:02:33, 14:58/mi., 246 ft. of gain. Beautiful day.
    • Bsmt - one arm jerks, zercher squats, snatches.
  • Tuesday 10/15:
    • Walk/run, 4.69 mi., 1:10:04, 14:56/mi., 190 ft. of gain.
    • KB intermediate - Andrea. Push press practice, then double-bell workout below. All reps w/1 or 2 x 16kg.
  • Wednesday 10/16:
    • No exercise - sick with a cold.
  • Thursday 10/17:
    • No exercise -- still sick.
  • Friday 10/18:
    • Basement - easy workout.
  • Saturday 10/19:
    • KB advanced class - Kevin. RKC/SFG "deep six", very hard. All reps with 14kg, had to set the bell down a couple of times, esp. before the final TGU. 3 rounds on each side; first two were full TGU at end, one below is "half and half", a little easier.

Oct. 6-12, 2013 - 3day prep 3 x 6mi.

  • Sunday 10/6:
    • 1st pass at Pavel's "total tension" workout with double 16s. Hanging leg raises are getting better!
  • Monday 10/7:
    • Walk/run to/from haircut - 6.5 mi., 1:33:49, 14:26/mi., 449 ft. of gain.
  • Tuesday 10/8:
    • Walk to/from bookstore w/Pia - 3.3 mi., 58:46, 17:47/mi., 174 ft of gain.
    • Basement - all fun stuff. Zerchers at 115, low-rep jerks and snatches w/24kg.
  • Wednesday 10/9:
    • Walk/run - make up lower mileage from Wednesday to hit 3 x 6 mi./day. 8.06 mi.,2:00:83, 14:58/mi., 505 ft. of gain.
  • Thursday 10/10:
    • KB intermediate - Jeff. Warmup 3 rounds TGU 1+1 @14kg and SLDL 5+5 @14kg; Pressing 3 rounds of 2,3, 5 @16kg (last 2, 3 w/20kg) and egg rolls x 5-10 between sets; Finisher 6 rounds SW/SN 3+3+3+3, alternating 16kg and 20kg.
  • Friday 10/11:
    • Off, no exercise
  • Saturday 10/12:
    • KB advanced class - Kevin. Alternating see-saw triples with 2x14kg and 2x16kg, swings w/32kg.

Sept. 29 - Oct. 5, 2013 - TSC

  • Sunday 9/29:
    • Walk to coffee->KB->home: ~1.8 mi., no watch
    • TSC prep - Jeff, Teresa, Alex. Did not write any numbers down
  • Monday 9/30:
    • Walk/run - 4.06 mi., 1:00:19, 14:52/mi., 233 ft of gain.
    • Basement - halfhearted attempt at some post-walk work.
  • Tuesday 10/1:
    • Walk/run - 4.22 mi., 1:02:43, 14:42/mi., 236 ft. of gain.
    • KB intermediate - did not write anything down.
  • Wednesday 10/2:
    • KB 3E - Kevin. No record of workout.
  • Thursday 10/3:
    • 9-minute complex sent by Anne - everything was fun except for the swing-burpees...didn't care for those.
    • Walk/run - 4.21 mi., 1:02:55, 14:58/mi., 305 ft. of gain.
  • Friday 10/4:
    • Walk in neighborhood w/Pia and Haley. 2.33 mi., 43:09, 18:33/mi., 154 ft of gain.
  • Saturday 10/5:
    • Walk to/from TSC - 1.79 mi., 29:41, 16:38/mi., 180 ft. of gain.
    • TSC - DL 240, 6 pullups, 100 snatches @ 16kg. PRs on pullups and snatches.

9/22-28/2013 - TSC prep, no running

  • Sunday 9/22:
    • TSC prep class - lots of DL singles up to a 225 max. Pullups for max of 3, did not count sets.
  • Monday 9/23:
    • Day off - no exercise
  • Tuesday 9/24:
    • KB intermediate - Emily. A fun "wagon wheel" workout. 20/20 bird dogs harder than expected. KS DL 2x20, sets of 2-3 pullups.
  • Wednesday 9/25:
    • Basement - quickie
  • Thursday 9/26:
    • KB intermediate - Jeff. TGUs, GSQ, SW to warm up, then doubles (SW, CL, FSQ x 5, pushups, other). Finisher was 1H SW/SN combo, 5/4/3/2/1 -> 1/2/3/4/5.
  • Friday 9/27:
    • Walk/run - greenlake/woodland. 4.26 mi., 1:03:13, 15:01/mi.
  • Saturday 9/28:
    • Walk to/from KBs via coffee...approx. 2 mi., no time.
    • KB advanced class - Jeff. 5 mi. TGU (1+1x3, 1st 2 12kg, last one 14kg); 5 mi. GSQ 20kg; 5 min. SW 20kg. Main workout is below; SLDL 20kg, tall kneeling 16kg, pushups (3 rounds). Pressing, got 4 rounds of 1+1 14kg, 18kg, 22kg.

9/15-21/2013 - home from DC

  • Sunday 9/15:
    • Walk around Burke Lake w/Pia - 4.47 mi., 1:18:04, 17:28/mi., 125 ft. of gain.
  • Monday 9/16:
    • Walk - to/from 7 Corners. 2.23 mi., 39:35, 17:45/mi., 272 ft. of gain.
  • Tuesday 9/17:
    • Hike - Billy Goat Trail (sections B and C). 6.08 mi., 2:03:00, 20:13/mi., 305 ft. of gain.
  • Wednesday 9/18:
    • Walk - Greenlake w/Pia & Haley. 3.22 mi., 1:01:39, 19:09/mi., 108 ft. of gain.
  • Thursday 9/19:
    • Run - to/from Greenwood. 4.47 mi., 47:50, 10:42/mi., 312 ft. of gain.
    • KB intermediate - Kevin. EDT strength test (DL x 2x32kg, PR 2 x 16kg, GSQ 2x16kg), then :15/:15 swings x 24kg x 20 rounds.
  • Friday 9/20:
    • Off, no exercise
  • Saturday 9/21:
    • Walk - to/from Kettlebility via Revs. 1.80 mi., 30:27, 16:55/mi., 131 ft. of gain.
    • KB intermediate - Jeff. Did not write workout down, but started with single bells and then moved to complexes. Worked with 2 x 12kg.
    • KB advanced - Jeff and Andrea. Warmed up for cleans, snatches, TGUs, then workout below. 1, 2, 3, 4, 3, 2, 1 L/R @12kg.

9/8-14/2013 - DC

  • Sunday 9/8:
    • Neighborhood run in Falls Church - 2.52 mi., 26:32, 10:31/mi., 269 ft. of gain
  • Monday 9/9, Tuesday 9/10:
    • Nothing recorded, possibly off
  • Wednesday 9/11:
    • Run/walk - Lake Accotink/Wakefield. 5.08 mi., 1:03:59, 12:35/mi., 210 ft of gain.
  • Thursday 9/12, Friday 9/13:
    • Nothing recorded, possibly off
  • Saturday 9/14:
    • Run/walk - Falls Church. 4.21 mi., 48:54, 11:37/mi., 318 ft. of gain
    • KB swings - 9/9/7 x 24kg every 90 sec. for 8 rounds, 200 reps total in 11:14.

9/1-7/2013

  • Sunday 9/1:
    • Run - Greenlake/woodland. Ended at Revs for coffee. 5.03 mi., 53:47, 10:52/mi., 305 ft. of gain.
    • Basement w/Pia.
  • Monday 9/2:
    • Walk - 4.23 mi., 1:02:53, 14:52/mi., 210 ft. of gain.
  • Tuesday 9/3:
    • KB intermediate - Andrea. Did not write workout down, but it included pushups, pullups, with  1H swings in the middle of the wagon wheel.
  • Wednesday 9/4:
    • Run - neighborhood route. 4.30 mi., 43:57, 10:14/mi., 217 ft. of gain
  • Thursday 9/5:
    • KB intermediate - Kevin. TGU to elbow (up to sets of 3 on each side @20kg), then heavy swings (5 @ 28kg) and snatches (9+9 @ 18kg) for 4-5 rounds.
  • Friday 9/6:
    • Walk around greenlake and to Kozui for dinner. 3.72 mi., 59:43, 16:04/mi., 89 ft of gain.
  • Saturday 9/7:
    • Off, no exercise
    • Second item

8/25-31/2013

  • Sunday 8/25:
    • Hike - multnomah, malkeena, bonus falls. Did not bring GPS, but route was 4.9 mi., 1600 ft. of gain. Beautiful hike.
  • Monday 8/26:
    • Run - neighborhood route. 4.15 mi., 44:15, 10:40/mi., 272 ft. of gain.
  • Tuesday 8/27:
    • Basement - bench and pushup, then complex with competition bell (AKA "the yellow terror")
  • Wednesday 8/28:
    • Run - neighborhood. 3.35 mi., 34:15, 10:25/mi., 190 ft. of gain.
    • Basement - OTM for 40 min. following the run. Avg. HR 124 for the period.
  • Thursday 8/29:
    • Run - two laps of "woodland park hill route". Each lap is about 1.6 mi. Totals: 4.67 mi., 50:39, 10:25/mi., 367 ft. of gain.
    • KB intermediate - Carol. TGUs and heavy drags to start; Seesaw presses 14 x, 2, 3, 5 and drags 2 x 24 x 2, 3, 5 for 15 min (3 full rounds); 1H SW 20kg x 10 :15/:15, 10 rounds.
  • Friday 8/30:
    • Run/walk x 2 - Revs and back in AM, then PM to Brown Hair and Home. 5.98 mi., 1:22:36/, 13:49/mi., 446 ft. of gain.
  • Saturday 8/31:
    • Walk - to revs, then KBs, then home. 1.84 mi., 33:02, 17:56/mi., 151 ft. of gain. 25 mile week!
    • KB advanced class - Kevin. Static double cleans, double press, and double swings. 8 rounds in 15 mi., did all with 16s until the last one, then finished with 2 x 20kg.

8/18-24/2013

  • Sunday 8/18:
    • Walk/run - woodland/greenlake/neighborhood. 5.18 mi., 1:11:56, 13:53/mi., 299 ft. of gain
    • Swings and snatches, with weighted (2 x 5 lb. ankle weights) and unweighted pullups between sets.
  • Monday 8/19:
    • Run - neighborhood route. 4.23 mi., 43:20, 10:15/mi., 220 ft. of gain.
  • Tuesday 8/20:
    • Run/walk - nice route through neighborhood and up through woodland park. 3.11 mi., 41:49., 13:28/mi., 262 ft. of gain.
    • KB intermediate - did not write workout down.
  • Wednesday 8/21:
    • Run - greenlake play fields, around lake, to revs for coffee. 3.62 mi., 36:06, 9:58/mi., 138 ft. of gain
    • Strength-focused workout in basement.
  • Thursday 8/22:
    • Walk to/from KBs - 3.51 mi., 56:51, 16:13/mi., 253 ft. of gain
    • KB intermediate - looks like Chris's handwriting. Did not write down particulars of workout.
  • Friday 8/23:
    • Basement - DL variants, jerks and snatches.
  • Saturday 8/24:
    • Day off...no exercise. Travel to Canby, OR for the dahlia festival.
Subscribe to: Comments (Atom)