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.