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.