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.