8/4-10/2013 - good running week

  • Sunday 8/4:
    • Run/walk around greenlake and up to greenwood hardware for supplies. Last mile home with about 18 lbs. in the pack. 4.89 mi., 1:14:46, 15:19/mi., 348 ft. of gain.
  • Monday 8/5:
    • Run/walk to return movie at Video Aisle, then around greenlake. 5.90 mi., 1:26:08, 14:36/mi., 344 ft. of gain.
  • Tuesday 8/6:
    • Run/walk - over to woodland park, then 2 laps of the "woodland hill route" to get distance/lap (~1.2 mi.). 4.14 mi., 57:41, 13:56/mi., 397 ft. of gain.
    • KB intermediate - Carol. Everything felt pretty darn good! 2 full rounds of snatches at the end.
  • Wednesday 8/7:
    • Basement - "most fun stuff" workout. Good metabolic boost.
  • Thursday 8/8:
    • Run/walk to/from doctor's office. 3.61 mi., 1:00:05, 16:39/mi., 312 ft. of gain.
    • KB intermediate - Andrea. "Wagon wheel" workout. Most lifts for triples; two full trips around the wheel. Dbl DLs with 36s, 28 for SSSWs (lots of them).
  • Friday 8/9:
    • Day off, no exercise.
  • Saturday 8/10:
    • Basement after class...bench and pushup, press and pullup/chinup.