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.