9/22-28/2013 - TSC prep, no running

  • Sunday 9/22:
    • TSC prep class - lots of DL singles up to a 225 max. Pullups for max of 3, did not count sets.
  • Monday 9/23:
    • Day off - no exercise
  • Tuesday 9/24:
    • KB intermediate - Emily. A fun "wagon wheel" workout. 20/20 bird dogs harder than expected. KS DL 2x20, sets of 2-3 pullups.
  • Wednesday 9/25:
    • Basement - quickie
  • Thursday 9/26:
    • KB intermediate - Jeff. TGUs, GSQ, SW to warm up, then doubles (SW, CL, FSQ x 5, pushups, other). Finisher was 1H SW/SN combo, 5/4/3/2/1 -> 1/2/3/4/5.
  • Friday 9/27:
    • Walk/run - greenlake/woodland. 4.26 mi., 1:03:13, 15:01/mi.
  • Saturday 9/28:
    • Walk to/from KBs via coffee...approx. 2 mi., no time.
    • KB advanced class - Jeff. 5 mi. TGU (1+1x3, 1st 2 12kg, last one 14kg); 5 mi. GSQ 20kg; 5 min. SW 20kg. Main workout is below; SLDL 20kg, tall kneeling 16kg, pushups (3 rounds). Pressing, got 4 rounds of 1+1 14kg, 18kg, 22kg.

9/15-21/2013 - home from DC

  • Sunday 9/15:
    • Walk around Burke Lake w/Pia - 4.47 mi., 1:18:04, 17:28/mi., 125 ft. of gain.
  • Monday 9/16:
    • Walk - to/from 7 Corners. 2.23 mi., 39:35, 17:45/mi., 272 ft. of gain.
  • Tuesday 9/17:
    • Hike - Billy Goat Trail (sections B and C). 6.08 mi., 2:03:00, 20:13/mi., 305 ft. of gain.
  • Wednesday 9/18:
    • Walk - Greenlake w/Pia & Haley. 3.22 mi., 1:01:39, 19:09/mi., 108 ft. of gain.
  • Thursday 9/19:
    • Run - to/from Greenwood. 4.47 mi., 47:50, 10:42/mi., 312 ft. of gain.
    • KB intermediate - Kevin. EDT strength test (DL x 2x32kg, PR 2 x 16kg, GSQ 2x16kg), then :15/:15 swings x 24kg x 20 rounds.
  • Friday 9/20:
    • Off, no exercise
  • Saturday 9/21:
    • Walk - to/from Kettlebility via Revs. 1.80 mi., 30:27, 16:55/mi., 131 ft. of gain.
    • KB intermediate - Jeff. Did not write workout down, but started with single bells and then moved to complexes. Worked with 2 x 12kg.
    • KB advanced - Jeff and Andrea. Warmed up for cleans, snatches, TGUs, then workout below. 1, 2, 3, 4, 3, 2, 1 L/R @12kg.

9/8-14/2013 - DC

  • Sunday 9/8:
    • Neighborhood run in Falls Church - 2.52 mi., 26:32, 10:31/mi., 269 ft. of gain
  • Monday 9/9, Tuesday 9/10:
    • Nothing recorded, possibly off
  • Wednesday 9/11:
    • Run/walk - Lake Accotink/Wakefield. 5.08 mi., 1:03:59, 12:35/mi., 210 ft of gain.
  • Thursday 9/12, Friday 9/13:
    • Nothing recorded, possibly off
  • Saturday 9/14:
    • Run/walk - Falls Church. 4.21 mi., 48:54, 11:37/mi., 318 ft. of gain
    • KB swings - 9/9/7 x 24kg every 90 sec. for 8 rounds, 200 reps total in 11:14.

9/1-7/2013

  • Sunday 9/1:
    • Run - Greenlake/woodland. Ended at Revs for coffee. 5.03 mi., 53:47, 10:52/mi., 305 ft. of gain.
    • Basement w/Pia.
  • Monday 9/2:
    • Walk - 4.23 mi., 1:02:53, 14:52/mi., 210 ft. of gain.
  • Tuesday 9/3:
    • KB intermediate - Andrea. Did not write workout down, but it included pushups, pullups, with  1H swings in the middle of the wagon wheel.
  • Wednesday 9/4:
    • Run - neighborhood route. 4.30 mi., 43:57, 10:14/mi., 217 ft. of gain
  • Thursday 9/5:
    • KB intermediate - Kevin. TGU to elbow (up to sets of 3 on each side @20kg), then heavy swings (5 @ 28kg) and snatches (9+9 @ 18kg) for 4-5 rounds.
  • Friday 9/6:
    • Walk around greenlake and to Kozui for dinner. 3.72 mi., 59:43, 16:04/mi., 89 ft of gain.
  • Saturday 9/7:
    • Off, no exercise
    • Second item
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