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.