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.