7/21-27/2013 - good week, but bad end

  • Sunday 7/21:
    • Various, mostly upper-body exercises (below).
    • Run - neighborhood route, 4.04 mi., 41:11, 10:11/mi., 230 ft of gain.
  • Monday 7/22:
    • Run - woodland/greenlake, 5.71 mi., 1:08:26, 11:59/mi., 381 ft of gain.
  • Tuesday 7/23:
    • Run - greenlake/ath. courts, 4.17 mi., 43:32, 10:26/mi., 184 ft of gain.
    • KB intermediate - Andrea. Sitouts and "stir the pot" rule!
  • Wednesday 7/24:
    • Off - no exercise
  • Thursday 7/25:
    • Run - hill loop @woodland. 3.89 mi., 44:35, 10:26/mi., 371 ft. of gain. Each hill loop is about 1.1 mi.
    • KB intermediate - Chris. Did not write workout down.
  • Friday 7/26:
    • Basement - variant of D/B "WOW", added jerks and separated burpees from pushups.
    • Ran after workout above - 2.91 mi., 38:20, 13:10/mi., 233 ft of gain. Started off well enough, but right calf cramped badly and the last mile or so was all walking.
  • Saturday 7/27:
    • Off - no exercise

7/14-20/2013 - ease-off week

  • Sunday 7/14:
    • KB 2x1 w/Anne. BB DL and press, farmer's walks, and prowler pushes at the end.
    • Walk - to Kettebility, then to good shepard center, around greenlake and home. 6.63 mil, 1:44:34, 15:47/mi., 384 ft of gain. Knee tracking a little off at then, sore on Monday.
  • Monday 7/15:
    • Day off, no exercise.
  • Tuesday 7/16:
    • KB intermediate - Chris. Nice mix of lifts for time.
  • Wednesday 7/17:
    • Walk/run up to the woodland park rose garden - 3.02 mi., 43:47, 14:29/mi., 305 ft. of gain
  • Thursday 7/18:
    • Run before lunch - 4.07 mi., 42:26, 10:25 mi., 230 ft. of gain.
    • Evening - FW 29 WOW workout from Rob Shaw. 17:00 to complete.
  • Friday 7/19:
    • Basement - workout below, then "inside neighborhood" run, 2.68 mi., 27:05, 10:05/mi., 190 ft. of gain. Garmin showed 367 calories for the distance, HR higher than normal on account of KB workout beforehand.
  • Saturday 7/20:
    • Walk to/from Kettlebility by way of Revs for coffee - 2.0 7 mi., 33:42, 16:15/mi., 148 ft. of gain.
    • KB advanced class - Kevin. Mobility to warm up, then TGU alternatives, swings and warmups (new and novel correction - cramp pecs), then snatches 14 x 5+5, 16 x 5+5, 20 x 2 x 5+5.

6/7-13/2013 - more nice weather

  • Sunday 7/7:
    • BB DL day, top set of 225 x 1. Quad work w/XVest, then one-arm jerks and heavy swings to finish.
    • Run - "short" neighborhood route, 2.67 mi., 28:06, 10:31/mi., 190 ft. of gain.
  • Monday 7/8:
    • Basement, various DL assistance (hamstring emphasis) exercises .
  • Tuesday 7/9:
    •  Run - woodland/greenlake, 5.02 mi., 54:24, 10:50/mi., 322 ft of gain.
    • Basement: upper body.
  • Wednesday 7/10:
    •  Run - shortened neighborhood route, 3.17 mi., 31:49, 10:02/mi., 187 ft of gain.
  • Thursday 7/11:
    • Run - neighborhood, 4.07 mi., 42:28, 10:25/mi., 236 ft. of gain.
    • KB intermediate - Kevin. One-sided work, but we did both sides just in case. 
  • Friday 7/12:
    • BB DL, top set of 245 x 1 x 2.
    • Run/walk to Pho Viet Anh in Queen Anne, 4.56 mi., 59:20, 13:00/mi., 223 ft. of gain.
  • Saturday 7/13:
    • KB adv. class - Kevin. Main workout was 5 rounds of double bell complexes, hard. 3 of 5 rounds (1, 2, 5) with 2 x 14kg. Had to push press the last set.
    • Walk to/from Rain City in evening, 1.6 mi., 30:47, 19:12/mi., 135 ft. of gain.

6/30-7/6/2013 - July 4th week

  • Nice weather in Seattle, with a couple of days close to 90 degrees
  • Sunday 6/30 - AM walk in Discovery Park w/Pia. Garmin took a while to kick in, so used mileage from previous walk (4.25 mi., ~90 min., 443 ft. of gain). PM basement - various upper body exercises. Push presses and jabs at end challenging.
  • Monday7/1 - AM run - neighborhood route. 4.25 mi., 45:17, 10:39/mi. (looking like a winner for "easy" pace), 263 ft. of gain. PM barbell work - high squats, pin pulls, calves.
  • Tuesday 7/2 - Noon run around greenlake during recess - 3.37 mi., 35:11, 10:27/mi., 128 ft of gain. PM KB int - Andrea.
  • Wed. 7/3 - AM walk around greenlake/woodland to revs for coffee. 4.73 mi., 1:11:34, 15:07/mi., 305 ft of gain. PM basement - snatches and one-arm jerks (140 reps of each).
  • Thursday 7/4 - day off, no exercise
  • Friday 7/5
    • AM - run to/from track - 1 mi. slow w/8 x 200 trying for 9:00 pace (not even close) w/200 jog, 1 mi. cooldown. 4.0 mi., 40:35, 10:08/mi., 131 ft of gain.
    • PM - bsmt workout w/Pia. Got through all 5 sets of finisher, forgot to cross it off.
  • Saturday 7/6 - walk around woodland/greenlake, revs for coffee, kettlebility, then home. 4.94 mi., 1:15:25, 15:16/mi., 194 ft of gain.
    • Kettlebility advanced class - Andrea. Got through 3 rounds of the workout after a good warmup, with double snatches @14kg on 2nd and 3rd sets, good SLDLs with 2x16kg. A few good pullups between the RRs and TRX pulls. Hard day.
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