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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).
