Oct. 13-19, 2013 - 3-day prep 3 x 8 mi.

  • Sunday 10/13:
    • Walk/run - 8.06 mi., 1:56:26, 14:27/mi., 381 ft. of gain.
    • Bsmt w/Pia, pic below
  • Monday 10/14:
    • Walk/run - greenlake and woodland park. 4.18 mi., 1:02:33, 14:58/mi., 246 ft. of gain. Beautiful day.
    • Bsmt - one arm jerks, zercher squats, snatches.
  • Tuesday 10/15:
    • Walk/run, 4.69 mi., 1:10:04, 14:56/mi., 190 ft. of gain.
    • KB intermediate - Andrea. Push press practice, then double-bell workout below. All reps w/1 or 2 x 16kg.
  • Wednesday 10/16:
    • No exercise - sick with a cold.
  • Thursday 10/17:
    • No exercise -- still sick.
  • Friday 10/18:
    • Basement - easy workout.
  • Saturday 10/19:
    • KB advanced class - Kevin. RKC/SFG "deep six", very hard. All reps with 14kg, had to set the bell down a couple of times, esp. before the final TGU. 3 rounds on each side; first two were full TGU at end, one below is "half and half", a little easier.