Nov. 24-30, 2013

• Sunday 11/24:
• KB 2 x 1 - Anne and Kevin. Deadlifts and double snatches. Good form corrections.

• Monday 11/25:
• Run/walk - woodland park. 3.23 mi., 40:24, 12:30/mi., 289 ft. of gain.

• Tuesday 11/26:
• Day off, no exercise.

• Wednesday 11/27:
• Basement - barbell back squats and KB single-leg work (R only).
• Run/walk - around greenlake and woodland park. 4.24 mi., 58:08, 13:42/mi., 282 ft. of gain.
• KB skills class - Kevin. All snatches w/14kg, R hand only.

• Thursday 11/28:
• In basement w/Pia (pic below)
• Walk to/from rose garden after workout - 2.79 mi., 52:36, 18:49/mi., 259 ft of gain.

• Friday 11/29:
• Run - short one in the neighborhood. 2.18 mi., 24:58, 11:26/mi., 151 ft. of gain.

• Saturday 11/30:
• KB advanced class - Kevin. Complex day w/double 14s. Heavy single suitcase carries with 36kg to finish.

Nov. 17-23, 2013

• Sunday 11/17:
• 3-Day - day three. Approx. 18 mi. Pretty good blister action, fixed up well by the medical team. Nice dinner with Team Duncan and spouses.

• Monday 11/18:
• Day off - recovery in San Diego

• Tuesday 11/19:
• Day off - recovery in San Diego and flight home.

• Wednesday 11/20:
• KB 3E - Kevin. Main workout was goblet squats x 5 @ 20kg, swings x 10 @ 20kg, pushups x 5. Got 7-8 rounds in during time allotted.

• Thursday 11/21:
• Basement - deadlift practice

• Friday 11/22:
• Day off - no exercise

• Saturday 11/23:
• KB advanced - Kevin. Hard work, esp. seated presses. 2 rounds completed; each round -> 100 swings @ 20kg, 10+10 seated press @ 10kg.

Nov. 10-16, 2013

• Sunday 11/10:
• Walk - Greenlake, Fremont, Lake Union, UW. 16.08 mi., 4:01:07, 15:00/mi., 709 ft. of gain. Last big training walk before the 3-day. Nice stop at Starbucks for a coffee at about 9 mi. in.

• Monday 11/11:
• KB 3E - Teresa. "Wagon wheel" workout with pushups, DL, other items. Correction on bird dogs...extended foot lower.

• Tuesday 11/12:
• KB 6E - Andrea. Did not write workout down, but there were lots of snatches.

• Wednesday 11/13:
• Basement workout - BB DL, pullups/chins, one-arm jerks, pushups (pic below)
• Run - neighborhood. 3.02 mi., 30:39, 10:08/mi., 151 ft of gain.

• Thursday 11/14:
• Day off - travel to San Diego for 3-Day

• Friday 11/15:
• First day of 3-day - approx. 21 mi. per the walker guide (did not bring the Garmin)

• Saturday 11/16:
• 3-Day day two - approx. 20 mi.

Nov. 3-9, 2013 - last week of 3-day training

• Sunday 11/3:
• Walk - ravenna park, around UW, lake union, fremont, up 3rd ave, around greenlake. 16.14 mi., 4:01:16, 14:57/mi., 975 ft. of gain. Beautiful day.

• Monday 11/4:
• Basement - force recon variant workout.
• Walk w/Pia & Haley - 1.21 mi., 34:49, 18:54/mi., 154 ft. of gain.

• Tuesday 11/5:
• Run - around greenlake. 3.25 mi., 33:18, 10:14/mi., 133 ft. of gain.
• KB intermediate - Andrea. Old school day - 100 swings to start, then workout below in teams.

• Wednesday 11/6:
• Bench day

• Thursday 11/7:
• Day off, no exercise.

• Friday 11/8:
• Walk - woodland, greenlake, etc. 10.10 mi., 2:28:44, 14:43/mi., 630 ft of gain.

• Saturday 11/9:
• KB advanced class - Kevin. Another old-school workout - timed sets of heavy swings (36kg.) and pushups. Simple, but definitely not easy.

Oct. 27 - Nov. 2 - good 3-day training week

• Sunday 10/27:
• Walk - fremont to lake union and around. 10.28 mi., 2:34:30, 15:02/mi., 633 ft. of gain.
• Basement w/Pia - narrow/wide bench and 2 different kinds of rows.

• Monday 10/28:
• Walk - neighborhood route. 4.06 mi., 1:05:14, 16:04/mi., 256 ft. of gain.

• Tuesday 10/29:
• Walk - greenlake and woodland park w/Pia. 4.69 mi., 1:21:39, 17:24/mi., 276 ft. of gain.
• Basement - press, pullup, pushup. 5 singles on each side w/24kg, has to be a PR.

• Wednesday 10/30:
• Basement - KB SLDL, wide grip BB DL, knee raises, KB dbl front squats.

• Thursday 10/31:
• Walk - greenlake/woodland to Kettlebility. 4.26 mi., 1:03:17, 14:51/mi., 226 ft. of gain.
• KB intermediate - Emily. Did not write workout down, but ended with SW/CL/HP/SN/TGU down/up complex - Hard.

• Friday 11/1:
• Run/walk - first actual running in a while. 1 mi. walk, 1 mi. run, 0.5 mi. walk, 1 mi. run, finish w/walk. Pace for 2x1 mi. 10:42 and 10:36, good given time since last run. Totals: 4.31 mi., 55:41, 12:55 mi., 338 ft. of gain.

• Saturday 11/2:
• Walk to KBs and home via Revs, 1.84 mi., 34:49, 18:54/mi., 269 ft. of gain
• KB advanced class - Kevin - TGUs, swings, GSQ to warm up, then hard press ladder with double 16s. Got 1, 2, 3, 4, 4, 3, 3, 2, 2, 1. Rows w/20kg.