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