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.