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!