4/30/2013 - walk

  • Walk to UW to drop off exams, then up to Walllingford for dinner. ~15 lbs. in pack. 3.39 mi., 1:04:24, 19:01/mi., 200 ft of gain.

4/29/2013 - run, bsmt

  • Run - easy + strides. 3.20 mi., 36:00, 11:15/mi., 246 ft of gain.
  • Basement - 5 x 5 x 5 with rest as needed.

4/28/2013 - off

  • Day off - no exercise. Finished up MSIS 542 grading and worked in the yard.

4/27/2013 - KB adv

  • 4/27 - KB advanced class - Andrea. Fun rounds.

4/26/2013 - walk

  • Walk around discovery park w/Pia - 4.74 mi., 1:44:36, 22:06/mi., 515 ft. of gain. Low tide and decent Rainier/Olympics views.

4/25/2013 - walk, kb int

  • AM - walk to PCC for coffee, then around greenlake. 3.09 mi., 53:03, 17:09/mi., 125 ft of gain.
  • PM - KB intermediate class - Carol. No picture, but I'm sure it was fun!

4/24/2013 - run

  • Neighborhood route - 4.05 mi., 41:47, 10:20/mi., 220 ft of gain.

4/23/2012 - Bsmt

  • 10 sets of six exercises on the minute, for a hour of fun

4/22/2013 - bsmt, run

  • Prep workout in basement...wide grip (and narrow grip, for that matter) bench is pretty hard. RRows felt good, and got good squat depth with Zerchers.
  • Run over to Woodland Park rose garden after the above - 3.27 mi., 36:10, 11:04/mi., 323 ft of gain. Beautiful sunny day.

4/21/2013 - walk, bsmt

  • Walk to/from post office w/xvest. 2.51 mi., 42:36, 16:58/mi., 144 ft. of gain.
  • Went directly to CFT workout below. About 80 mi. total for both, counting breaks and setup.

4/20/2012 - kb adv, walk

  • Walked to KBs w/15 lb pack, w/intention of going around lake, but had to head home afterward for a work activity. 1.9 mi., 32:42, 17:10/mi., 144 ft of gain.
  • KB advanced class - Kevin. Lots of double pressing (all reps 16kg). Unwisely went for 5s on first pressing set, all 3s from there on, 32 reps total. TGU 1+1 w/14kg, Dbl. Swing 16kg x 10, FSQ 2x16kg for 3s, snatches 16kg for 10+10. Great workout.

4/19/2012 - walk/run

  • Neighborhood walk/run..held 14 min./mi. pace. 4.19 mi., 58:25, 13:56/mi., 157 ft. gain.

4/18/2013 - run, KB int

  • Run - to track, 2 x 800 repeats (4:53, 4:37), then to coffee and home. 4.22 mi., 51:19, 12:11/mi., 121 ft of gain.
  • Evening - KB intermediate - Carol.
    • Main workout was 3 x (4/8/12 snatch and dbl FSQ). I think all snatches with 16kg, FSQs with 2x14kg?

4/17/2013 - day off

  • Day off, no exercise. Last day of MSIS542.

4/16/2013 - bsmt

  • Strength day with a little core activation. 4500 lbs of DL total. Last few sets of side planks on bosu very hard.

4/15/2013 - Bsmt

  • Straight-up CFT, 32 min. total, HR 145 at end.

4/14/2013 - walk

  • Greenlake & woodland park...fast walking pace. 4.26 mi., 1:03:50, 14:58 mi.., 295 ft of gain.

4/13/2013 - bsmt

  • Hard CFT day - 45 min straight through. 168 snatches, 180 swings.

4/12/2013 - bsmt

  • CFT day in basement w/Pia. 35 min. incl. setups.

4/11/2013 - KB int

  • KB intermediate class - Carol
    • 2 x TGU 12kg 1+1, 2 presses per stage
    • 2-3 x (DBL DL 24kg x 5; 5 pushups)
    • 3 x (seesaw press 12kg 2, 3, 5; static start swings 2 x 14kg x 5)
    • 5 x (snatch 14kg 10, 8, 6, 4, 2; sidestep pushup 1+1)

4/10/2013 - off

  • Teaching day - no exercise.

4/9/2013 - walk/run, KB int

  • Walk/run in AM - greenlake/woodland park - 4.44 mi., 1:01:50, 13:56/mi., 243 ft. of gain.
  • PM KB intermediate class - Andrea. Hard day. Didn't write down weights.

4/8/2013 - bsmt various

  • CFT-like workout in basement, 40 min. total

4/7/2013 - walk/run

  • Walk/run in the rain down to Burke-Gilman, around UW and up through Ravenna Park. 5.65 mi., 1:18:12, 13:50/mi., 305 ft of gain.

4/6/2013 - bsmt

  • Post-class workout - all fun stuff.

4/5/2013 - off

  • Day off getting ready for school -- no exercise.

4/4/2013 - KB int

  • KB intermediate - Jeff. A "semi-CFT" day
    • 20 min. 5/5 swing (20kg)/high pull(16kg)/snatch(16kg) on the minute.
    • Finisher: 4 sets of 5 goblet squats, 2 x 16kg.

4/3/2013 - bsmt

  • Quick workout in bsmt before MSIS 542. 10 sets, not 9 as shown.

4/2/2013 - walk, kb int

  • Fast walk w/about 7 lbs. in Nathan over to Walgreens, WSECU, and home. 3.26 mi., 43:47 moving, 14:34/mi., 220 ft of gain.
  • KB intermediate - Andrea. Partnered with Chris, we both agreed this was a very hard day. 20 minutes of the sequence below.
    • Renegade rows - 14kg
    • Swing sequence - sets of 5 with 36kg, 12kg, 28kg, 20kg
    • Goblet squats - 20kg
    • Rack lunges - 12kg

4/1/2013 - walk

  • Fast walk w/about 7 lbs. in Nathan up and around woodland park. 3.01 mi., 47:55, 15:56/mi., 300 ft. of gain.
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