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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.
- 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.
