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