3/31/2013 - bsmt, walk

  • Bsmt - on the minute for an hour. 40 mi. strength, 20 min. conditioning. HR 160 at end.
  • Walk - Discovery Park to south beach for low tide. 3.78 mi., 1:07:16, 17:48/mi., 475 ft. of gain.

3/30/2013 - KB adv, walk

  • AM - KB advanced class - Kevin. Great mobility/warmup, then push press (14kg) and hike/swing/park (16kg) for 12 min. of hard work.
  • PM - walk to dinner w/Pia. 2.19 mi., 37:26, 17:07/mi., 140 ft. of gain.

3/29/2013 - off

  • day off - no exercise

3/28/2013 - run, KB int

  • AM run - woodland/greenlake. 4.28 mi., 48:35, 11:21/mi., 217 ft of gain.
  • PM - KB intermediate - Andrea
    • Heavy everything - dbl DL 2x28kg x 3 (3 x styles); GSQ 28kg x 5 max, 2H SW 32kg for 5s. Hard day.

3/27/2013 - walk/run

  • Walk/run over to U District and through Wallingford. 4.25 mi., 48:13, 11:20/mi., 325 ft of gain.

3/26/2013 - bsmt B/W

  • Bodyweight exercises to improve core strength

3/25/2013 - run, walk

  • AM run in neighborhood - 3.11 mi., 34:42, 11:09/mi., 256 ft. of gain.
  • PM walk to wallingford w/Pia - 2.97 mi., 50:43, 17:05/mi., 200 ft of gain.

3/24/2013 - walk/run, KB 1x2

  • Rucksack walk/run around greenlake/woodland park before KB session. - 5.01 mi., 1.14:17, 14:02/mi., 340 ft. gain.
  • KB "1x2" with Kevin and Anne. Worked on TGU corrections, then windmill and jerk practice/regressions.

3/23/2013 - bsmt various

  • 30 minutes on the minute after return from Portland.

3/22/2013 - walking in Portland

Around 2 mi. of walking in downtown Portland, to/from REI

3/21/2013 - walk, KB int

  • Walk to wallingford center w/Pia in afternoon - 2.09 mi., 36:34, 17:28/mi.
  • KB intermediate class - did not write down details.

3/20/2013 - BB DL

  • Birthday workout - simple but not easy. Sets about every 90 sec.

3/19/2013 - KB int

  • KB intermediate class - Andrea
  • Swings 20kg and heavy deadlifts (2x32kg x 3) for warmup
  • Lots of snatch prep
  • Main workout - 5+5 Snatches (one set w/20kg, remainder with 16kg) and crows. Almost got both feet off the ground!

3/18/2013 - bsmt B/W

  • Bodyweight-only workout in basement. Harder than expected.

3/17/2013 - walk/run, bsmt

  • Variation on force recon workout in basement; checked HR at end, don't remember exact value but it was high.
  • Walk/run - neighborhood route. Easily kept HR up over 110 given the above. 4.08 mi., 1:00:42, 14:29/mi.

3/16/2013 - bsmt

  • Quick BB DL workout

3/15/2012 - bsmt

  • Bench and squat, with core work between sets.

3/14/2013 - run, bsmt

  • AM run - neighborhood route. 4.16 mi., 47:15, 11:21/mi. Elevation gain all hosed. First long-ish run in a good while.
  • PM bsmt - ten sets of two.

3/13/2013 - off

  • Day off, no exercise

3/12/2013 - KB int

  • KB intermediate - Chris. Volume day! Highlights: SW/CL/HPull x 14kg, tall kneeling singles with 20kg.

3/11/2013 - walk, KB 3E

  • Walk/run (mostly run) around greenlake to Kettlebility for class, then home afterward. 3.89 mi., 50:34 moving, 13:00/mi. 107 ft. of gain.
  • KB 3E - Carol
    • DLs for 5 and planks, squats with a partner to warm up
    • Main workout - 3 rounds of 5 x GSQ 16kg, 1 P/U, 10 baby foot touches (BFT), 5 x SW 20kg, pushup and BFT, 5 SW 24kg, pushup and BFTs.
    • Finisher - 8 x 5 swings, "you go I go"

3/10/2013 - walk

  • Walk to woodland park and around greenlake with Haley. 4.61 mi., 1:27:55, 17:55/mi., 441 ft of gain.

3/9/2013 - KB adv

  • KB advanced class - Kevin. Good work day, 5 sets of the workout below - 2x32kg DLs, 2x16kg press, 24kg 1H SW.

3/8/2013 - walk

  • Short walk in the neighborhood with Pia and Haley. 1.51 mi., 28:24, 18:47/mi., 113 ft. of gain.

3/7/2013 - off

  • Off...no activities

3/6/2012 - bsmt

  • Fun mix, 10 sets of 3 of everything.

3/5/2013 - walk, KB int

  • Walk/run - greenlake/woodland park. 4.25 mi., 57:28, 13:32/mi., 231 ft of gain.
  • KB intermediate - Andrea. Highlight of workout was split squats, 28g on floor and 14kg in rack, 5+5 for 2 or 3 sets. Very hard.

3/4/2013 - bsmt various, walk

  • Variant on Pavel's force recon workout plus bonuses. Was supposed to be 35 min. but took a little longer for some of the pieces. Stair walks w/2x16kg -> hard.
  • Walk to Santa Fe for dinner after workout - 1.41 mi., 23:28, 16:36/mi., 179 ft of gain.

3/3/2013 - walk (stairs!)

  • First city hike out of the "stairs" book from Portage Bay up into Capitol Hill, then down almost to Lake Union (should have gone all the way to the lake). 2.28 mi., 45:52, 20:07/mi., 461 ft. of gain/loss. Nice day, great views of Lake Union, lots of people walking/running stairs. Garmin data is here.

3/2/2013 - walk, kb adv

  • Walk to coffee, KB class, whole foods, home. 1.95 mi., 32:04, 16:25/mi.
  • KB advanced class - Kevin. PM++ (TGU 12kg, H/S/P 24kg, GSQ 20kg), then four rounds of double bell complexes, including snatches (2x12kg). Conditioning needs some work.

3/1/2013 - walk

  • Walk over to UW for campus visit. 1.79 mi., 32:33, 17:47
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