Jan. 19-25, 2014

  • Sunday 1/19:
    • Run - Phinney to/from track. 4.02 mi., 40:47, 10:09/mi., 325 ft. of gain.
    • Alternating BB zercher squats, KB single leg DL in basement.
  • Monday 1/20:
    • Run - long laps at track and up into Woodland Park. 4.87 mi., 48:03, 9:53/mi., 524 ft. of gain.
    • KB 3E - did not record workout.
  • Tuesday 1/21:
    • All favorites day in basement + swings to finish. 75 min.?
  • Wednesday 1/22:
    • Run - neighborhood. 3.95 mi., 41:30, 10:30/mi., 242 ft. of gain.
  • Thursday 1/23:
    • Run - short neighborhood. 3.09 mi., 30:15, 9:47/mi., 262 ft. of gain.
  • Friday 1/24:
    • Run - neighborhood++. 4.53 mi., 45:53, 9:55/mi., 344 ft. of gain.
  • Saturday 1/25:
    • KB advanced class - Kevin. Double everything with presses in between everything else. Waved presses at 2x14 and 2x16. Hard day.

Jan. 12-18, 2014

  • Sunday 1/12:
    • Run - short NH route. 3.04 mi., 29:51, 9:49/mi., 208 ft. of gain.
    • Basement - DL, jerk, push press.
  • Monday 1/13:
    • Day off - no exercise
  • Tuesday 1/14:
    • Basement - "300" workout. No PR but decent effort & HR. Around 1:15 for everything.
  • Wednesday 1/15:
    • Run - NH route. 4.05 mi., 41:25, 10:14/mi., 244 ft. of gain.
  • Thursday 1/16:
    • Run - Greenlake/woodland. 4.26 mi., 43:20, 10:11/mi., 244 ft. of gain.
    • KB intermediate - Jeff. Did not record workout.
  • Friday 1/17:
    • Day off - no exercise
  • Saturday 1/18:
    • KB advanced - Andrea. One-arm jerk practice. ~10 mi. of below with 16kg, hard.

Jan. 5-11, 2014

  • Sunday 1/5:
    • Run - NH plus enough to make 5 mi., 5.09 mi., 53:35, 10:32/mi., 383 ft. of gain.
  • Monday 1/6:
    • Run - shortie in NH before class. 2.23 mi., 22:01, 9:53/mi., 158 ft. of gain.
  • Tuesday 1/7:
    • Run - NH route. 4.06 mi., 40:26, 9:56/mi., 251 ft. of gain.
    • KB intermediate - Andrea. Did not record workout.
  • Wednesday 1/8:
    • Day off - no exercise.
  • Thursday 1/9:
    • Run - NH + side trip to Roosevelt. 4.16 mi., 41:19, 9:56/mi., 353 ft. of gain.
  • Friday 1/10:
    • Basement - deadlifts, jump rope, front squats, SL deadlift.
  • Saturday 1/11:
    • KB advanced - Kevin. No pic of workout, ~~ FSQ 2/4/6/8/19, PR 1/2/3/4/5?. Hard.
    • Run - Greenlake/woodland/good shepherd. 5.23 mi., 54:55, 10:30/mi., 358 ft. of gain.
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