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.