6/23-29/2013 - back to Seattle

• Sunday 6/23 - walk on beach at super low tide in Manzania - approx. 3 mi. based on previous run to same location
• Monday 6/24 - 30 min. in basement OTM, then 30 min. walk/run. 2.39 mi., 32:02, 13:23/mi., 266 ft of gain. Push presses at end of workout very hard...goal was 100 in 10 min (5 every 30 sec.), got 65.

• Tuesday 6/25 - walk in AM - 4.29 mi., 1:07:20, 15:41/mi., 240 ft of gain. PM KB 6E - Andrea.

• Wed 6/26 - basement - BB DL and KB snatch on the minute for 50 minutes. 15,625 lbs of DL, 250 snatch reps.

• Thur./Fri. 6/27-28 - off. Long work days for quarter close, Exadata patching.
• Sat. 6/29 - KB adv. - Carol. Great workout but did not write down.
• Mileage for week - 9.68.

6/19-23/2013 - Manzanita, OR

A few pictures from our trip to Manzanita, OR. Weather on the Oregon coast is always iffy, but we really lucked out on this trip.

This was taken at sundown on the way in...a good sign.

A shot at a different sundown, pretty dramatic.

The end of the runnable beach at Manzanita, at low tide.

Cannon Beach, OR, north of Manzanita...Haystack Rock at right.

Sort of Hawaii-like!

Sundown...copied from Pia's phone so lost a little drama, but still pretty good.

End of a trail run; only the brave/foolish would continue down.

View back toward Manzanita, Smuggler Cove at left.

Sand dollars gathered at a super low tide Sunday morning.

6/16-22/2013 - back to the gym/running, trip to Manzanita

• Sunday - first time back at the gym in ages. 1 x 15 for all machines, plus a few calf raises and other bonus exercises to fill up the time til Pia got out of yoga.
• Monday - afternoon run in neighborhood - 2.55 mi., 30:36, 12:00/mi., 157 ft of gain. Evening - KB 3E, Carol. Did not record workout.
• Tuesday - AM run around greenlake and up to woodland park. 4.24 mi., 58:34, 13:49/mi. 246 ft. of gain. Evening - KB 6E, Andrea - worked in teams, w/prowler, crawls, snatches, etc.
• Wednesday - basement. All fun exercises, on the minute for 30 min.

• Thursday - AM - run on beach in AM, 4.09 mi., 47:32, 11:36/mi., 36 ft. of gain. PM - walk on beach with Pia in PM, 4.21 mi., 1:19:52, 18:58/mi., 52 ft of gain.
• Friday - AM - run/walk on beach - 3.3 mi., 49:25, 14:59/mi. 43 ft of gain. PM - 3 mi. walk on beach w/Pia.
• Saturday - AM run/walk near Smuggler's Cove - 4.0 mi., 1:08:08, 17:03/mi., 705 ft of gain. PM - KB clean/press and kickstand row sets (workout w/Pia) - 10 x (CL/PR 16kg 3+3, KS Row 3+3).

6/9-15/2013 exercise - sore knees, good lifting

• Rough week for the knees, not much running at all.
• Sunday - off
• Monday - basement - zerchers and snatches + bonus farmers carrries for 50 min. on the minute. Did not record heart rate but had to be high.

• Tuesday - KB intermediate - did not record workout
• Wednesday - basement - all upper body to keep the knees out of it

• Thursday - basement - slightly heavier DL and jerks, not timed.

• Friday - off
• Saturday - KB advanced - Kevin. Did not record workout. Walk in afternoon up to woodland park rose garden, 2.98 mi., 48:50, 16:24/mi., 308 ft of gain.
• Total of 7.6 mi. of walking/running for the week.

6/8/2013 - run, KB adv

• Early AM run on track - easy + strides. Easy pace of 10:55 seems to work well, strides in the 8:30 range. 3.37 mi., 36:00, 10:40/mi.
• KB advanced class - Andrea. Variety day.

6/7/2013 - bsmt

• BB deadlifts, KB one arm jerks...alternating sets on the minute for 50 min. 300 reps, 12,500 lbs. of deadlift. This one is a keeper.

6/6/2013 - walk, kb int

• Walk over to U District w/Pia - 2.94 mi., 53:15, 18:05/mi., 167 calories
• KB intermediate class - Kevin. Lots of good hip openers, then the main course below. All presses sets of 5 with 16kg; heavy swings 24kg, roundabouts 22kg, light swings 16kg.

6/5/2013 - run

• Woodland Park, around Green Lake, up Ravenna Blvd. and home. 5.06 mi., 55:16, 10:55/mi., 295 ft of gain.

6/4/2013 - bsmt

• 20 x (Zercher SQ 65 x 5, KB SN 14 x 5+5). 41 min.

6/3/2013 - bsmt, walk/run

• Bsmt - 20 min of OTM BB DL (125 x 4), 20 min. of KB OAJ (14kg x 3+3)

• Run/walk - 4.12 mi., 49:28, 12:00/mi., 305 ft of gain.

6/2/2013 - walk/run, bsmt

• Walk/run to revs, around lake, up through woodland park, around rose garden, and home. 4.74 mi., 1:10:32, 14:54/mi., 292 ft. of gain.
• Bsmt workout after walk...45 min. upper body only (close grip bench, dumbbell rows with fat gripz, double KB push presses). Intended to go for 12 rounds, but started losing form.

6/1/2013 - KB adv, run

• KB advanced class - Kevin
• Warmup - focus on shoulder mobility (roller w/band, stick).
• Overhead holds and walks - 12kg
• Worked into H/S/P and swings, 28kg. Alternated with OH holds/walks
• Workout: 3 x (SW 28kg x 15, SN 16kg x 5+5), 2 x (SW 28kg x 5, SN 20kg x 3+3). Hard.
• Afternoon - easy pace run w/strides. 3.24 mi., 36:00, 11:07/mi., 207 ft of gain.