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- Sunday 12/29:
- Basement - barbell DL and shoulder work w/15-lb. dumbbells & 25 lb. plate.
- Run - 4.46 mi., 47:09, 10:34/mi., 247 ft. of gain.
- Monday 12/30:
- Run - short neighborhood route. 3.11 mi., 31:57, 10:17/mi., 215 ft. of gain.
- Tuesday 12/31:
- KB 2x1 - Kevin/Anne. Double bell complexes (14s?) and suitcase carries at the end.
- Wednesday 1/1:
- Run - short NH route++. 5.03 mi., 51:07, 10:10/mi., 352 ft. of gain.
- Thursday 1/2:
- Run - NH route. 4.05 mi., 42:27, 10:28/mi., 254 ft. of gain.
- KB intermediate in evening...did not record workout.
- Friday 1/3:
- Run - greenlake/woodland/good shepherd. 4.52 mi., 46:47, 10:21/mi., 157 ft. of gain.
- Saturday 1/4:
- KB adv. class - no record of workout.
- Sunday 12/22:
- Basement - DL/SW/TGU to warm up, then jerk/zercher/snatch rounds, and some BBL DL on the minute to finish.
- Monday 12/23:
- Run - shorter version of neighborhood route to make 3 mi. 3.08 mi., 31:12, 10:09/mi., 223 ft. of gain.
- Tabata swings 20kg. 14 reps in first few sets, 13/set toward end. Max HR 165, probably not high enough.
- Tuesday 12/24:
- Basement (pic below) - good warmup, then sets of BB BP/KB MP and jump rope/snatch rounds to finish. Fails on 20kg doubles toward the end...singles would have been better.
- Run/walk - 2 laps around woodland park. 4.32 mi., 1:03:20, 14:40/mi., 490 ft. of gain.
- Wednesday 12/25:
- Basement - right leg work (something, step ups, TRX pistols) 5 x 3, but did not save picture.
- Thursday 12/26:
- Basement - shoulders (2 x 5 lbs.), good mornings, split squats, calf raises, then BB SQ to finish.
- Run - 3.09 mi., 30:40, 9:56/mi., 196 ft. of gain.
- Saturday 12/28:
- Workout in basement w/Pia...jerks/zerchers/snatches, then swings :15/:15 to finish.
- Run - neighborhood route. 4.05 mi., 42:31, 10:29/mi. (right on "easy" pace), 298 ft of gain.
- Sunday 12/15:
- Walk/run - Greenlake/Woodland. 5.25 mi., 1:07:59, 12:57/mi., 332 ft. of gain.
- Monday 12/16:
- Barbell DL day - sets of 5. Should look at the phone for guidance on the date. =)
- Wednesday 12/18:
- Basement - total variety day. First KB presses in a while.
- Evening - straight bar skills. Good sumo DL corrections and BB overhead pressing.
- Thursday 12/19:
- Run/walk - neighborhood route. Kept HR in 120-130 zone. 4.01 mi., 54:42, 13:39/mi., 256 ft. of gain.
- Friday 12/20:
- Walk #1 - Revs, to Wallingford to meet John for Coffee, home. A little snow. 3.27 mi., 55:39, 17:01/mi., 289 ft. of gain.
- Walk #2 - To UW bookstore to meet Pia. 1.64 mi., 34:23, 20:56/mi., 75 ft. of gain.
- Saturday 12/21:
- KB advanced - Kevin. EDT see-saw presses (8 rounds? alternating 14kg and 16kg) and heavy swings (28kg).
- Sunday 12/8:
- Run/walk - rental, zoo, good shepherd, hwy, greenlake. 5.53 mi., 1:15:17, 13:44/mi., 343 ft. of gain.
- Tuesday 12/10:
- Run - woodland. 3.60 mi., 42:53, 11:55/mi., 400 ft. of gain.
- Wednesday 12/11:
- Walk around N end of lake to KB. 2.60 mi., 43:20, 16:45/mi., 82 ft. of gain.
- KB skills - Andrea. 1st half of TGU, great corrections.
- Thursday 12/12:
- Walk to KB, 2.10 mi., 35:31, 16:55/mi., 105 ft. of gain.
- KB 6E - Alekx. Main workout was 5 1H SW, 3 CL each side, repeat for 15 mi. Alternated 14kg and 16kg bells.
- Saturday 12/14:
- Run - back at the house! 2.69 mi., 27:55, 10:23/mi., 200 ft. of gain.
- Sunday 12/1:
- DL triples, then swings for 5 x 20.
- Run - greeenlake/woodland. 4.71 mi., 53:27, 11:21/mi., 331 ft. of gain.
- Monday 12/2:
- Run/walk - woodland park. 3.16 mi., 37:14, 11:47/mi., 276 ft. of gain.
- Tuesday 12/3:
- Walk to KB - 1.94 mi., 31:23, 16:08/mi., 88 ft. of gain.
- KB 6E - Teresa. Main workout was single-bell complex, but did not write it down.
- Thursday 12/5:
- Walk to KB - 2.07 mi., 34:06, 16:29/mi., 128 ft. of gain.
- KB 6E - Jeff. Main workout was double bells, but no recording.
- Friday 12/6:
- 2 laps around woodland from rental. 3.60 mi., 42:53, 11:55/mi., 400 ft of gain.
- Saturday 12/7:
- KB advanced - Kevin. SFG deep six...hard.
