8/25-31/2013

  • Sunday 8/25:
    • Hike - multnomah, malkeena, bonus falls. Did not bring GPS, but route was 4.9 mi., 1600 ft. of gain. Beautiful hike.
  • Monday 8/26:
    • Run - neighborhood route. 4.15 mi., 44:15, 10:40/mi., 272 ft. of gain.
  • Tuesday 8/27:
    • Basement - bench and pushup, then complex with competition bell (AKA "the yellow terror")
  • Wednesday 8/28:
    • Run - neighborhood. 3.35 mi., 34:15, 10:25/mi., 190 ft. of gain.
    • Basement - OTM for 40 min. following the run. Avg. HR 124 for the period.
  • Thursday 8/29:
    • Run - two laps of "woodland park hill route". Each lap is about 1.6 mi. Totals: 4.67 mi., 50:39, 10:25/mi., 367 ft. of gain.
    • KB intermediate - Carol. TGUs and heavy drags to start; Seesaw presses 14 x, 2, 3, 5 and drags 2 x 24 x 2, 3, 5 for 15 min (3 full rounds); 1H SW 20kg x 10 :15/:15, 10 rounds.
  • Friday 8/30:
    • Run/walk x 2 - Revs and back in AM, then PM to Brown Hair and Home. 5.98 mi., 1:22:36/, 13:49/mi., 446 ft. of gain.
  • Saturday 8/31:
    • Walk - to revs, then KBs, then home. 1.84 mi., 33:02, 17:56/mi., 151 ft. of gain. 25 mile week!
    • KB advanced class - Kevin. Static double cleans, double press, and double swings. 8 rounds in 15 mi., did all with 16s until the last one, then finished with 2 x 20kg.

8/18-24/2013

  • Sunday 8/18:
    • Walk/run - woodland/greenlake/neighborhood. 5.18 mi., 1:11:56, 13:53/mi., 299 ft. of gain
    • Swings and snatches, with weighted (2 x 5 lb. ankle weights) and unweighted pullups between sets.
  • Monday 8/19:
    • Run - neighborhood route. 4.23 mi., 43:20, 10:15/mi., 220 ft. of gain.
  • Tuesday 8/20:
    • Run/walk - nice route through neighborhood and up through woodland park. 3.11 mi., 41:49., 13:28/mi., 262 ft. of gain.
    • KB intermediate - did not write workout down.
  • Wednesday 8/21:
    • Run - greenlake play fields, around lake, to revs for coffee. 3.62 mi., 36:06, 9:58/mi., 138 ft. of gain
    • Strength-focused workout in basement.
  • Thursday 8/22:
    • Walk to/from KBs - 3.51 mi., 56:51, 16:13/mi., 253 ft. of gain
    • KB intermediate - looks like Chris's handwriting. Did not write down particulars of workout.
  • Friday 8/23:
    • Basement - DL variants, jerks and snatches.
  • Saturday 8/24:
    • Day off...no exercise. Travel to Canby, OR for the dahlia festival.

8/11-17/2013

  • Sunday 8/11:
    • Run - burke-gilman around UW and up through Ravenna Park. 5.56 mi., 1:05:23, 11:45/mi., 285 ft. of gain. All running, pace felt sustainable.
    • Basement - snatches w/14kg. Was going for 300 reps, but callouses started to heat up and decided to stop at 260.
  • Monday 8/12:
    • Run/walk around greenlake and woodland park play fields. 4.28 mi., 58:25, 13:38/mi., 207 ft. of gain.
  • Tuesday 8/13:
    • Run - neighborhood short route plus a little to make 3 miles. 3.12 mi., 32:29, 10:25/mi., 213 ft. of gain.
    • KB intermediate - Chris. Did not write workout down.
  • Wednesday 8/14:
    • Day off, no exercise.
  • Thursday 8/15:
    • Run/walk - greenlake & woodland park. 5.33 mi., 1:01:07, 11:28/mi., 341 ft. of gain. 1st 40 min., running, rest walk/run.
    • KB intermediate - Andrea. MMA-like workout - 2 x 5 min, particulars below. Hard. Started too heavy, ended up with 14(?) for stepups etc..
  • Friday 8/16:
    • Run/walk - greenlake, woodland 4.62 mi., 52:17, 11:28/mi., 341 ft. of gain.
  • Saturday 8/17:
    • Basement - big three.

8/4-10/2013 - good running week

  • Sunday 8/4:
    • Run/walk around greenlake and up to greenwood hardware for supplies. Last mile home with about 18 lbs. in the pack. 4.89 mi., 1:14:46, 15:19/mi., 348 ft. of gain.
  • Monday 8/5:
    • Run/walk to return movie at Video Aisle, then around greenlake. 5.90 mi., 1:26:08, 14:36/mi., 344 ft. of gain.
  • Tuesday 8/6:
    • Run/walk - over to woodland park, then 2 laps of the "woodland hill route" to get distance/lap (~1.2 mi.). 4.14 mi., 57:41, 13:56/mi., 397 ft. of gain.
    • KB intermediate - Carol. Everything felt pretty darn good! 2 full rounds of snatches at the end.
  • Wednesday 8/7:
    • Basement - "most fun stuff" workout. Good metabolic boost.
  • Thursday 8/8:
    • Run/walk to/from doctor's office. 3.61 mi., 1:00:05, 16:39/mi., 312 ft. of gain.
    • KB intermediate - Andrea. "Wagon wheel" workout. Most lifts for triples; two full trips around the wheel. Dbl DLs with 36s, 28 for SSSWs (lots of them).
  • Friday 8/9:
    • Day off, no exercise.
  • Saturday 8/10:
    • Basement after class...bench and pushup, press and pullup/chinup.

7/28-8/3/2013 - comeback week

  • Very low running/walking mileage; calf soreness persisted for most of the week.
  • Sunday 7/28:
    • Short warmup ride on trainer to warm up, then uper-body work.
  • Monday 7/29:
    • Walk before MSIS 504 #1 - 3.12 mi., 49:52, 15:59/mi., 203 ft. of gain
  • Tuesday 7/30:
    • "Most fun stuff" workout - 300 reps in just under 42 mi. Good tradeoff between weight and volume. HR was probably higher, waited too long
  • Wednesday 7/31:
    • Bench and DL with core work between sets. Four doubles @225 in DL.
  • Thursday 8/1:
    • KB intermediate - Carol. Hard day.
  • Friday 8/2:
    • Run/walk - greenlake/woodland. 4.36 mi., 1:05:11, 14:57/mi., 269 ft. of gain.
    • Bsmt - upper body + core. As usual, forgot to mark off last set.
  • Saturday 8/3:
    • KB advanced class - Kevin. Clean/press ladders with 18kg, and the ab wheel makes a return!
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