Mar. 23-29, 2014

• Sunday 3/23:
• Run w/rucksack - around greenlake to KBs and home afterward. 5.18 mi., 57:55, 11:11/mi., 197 ft. of gain.
• Press workshop - one PR, 16k bottoms up on both sides.

• Monday 3/24:
• Long Beach - walk to/from pier w/Pia. No GPS, around 2.75 mi.

• Tuesday 3/25:
• Long Beach - run. 6.06 mi., 1:09:28, 11:28/mi., 60 ft. of gain.
• Long Beach - walk w/Pia. 1.85 mi., 36:07, 19:33/mi., 16 ft. of gain.

• Wednesday 3/26:
• Day off, no exercise.

• Thursday 3/27:
• Long Beach - run. Beach to Ocean Drive. 4.23 mi., 47:23, 11:12/mi., 141 ft. of gain.

• Friday 3/28:
• Walk up to Griffith Observatory w/Pia. 2.08 mi., 47:16, 22:44/mi., 594 ft. of gain.

• Saturday 3/29:
• Run - neighborhood. 3.05 mi., 34:17, 11:14/mi., 192 ft. of gain. 25.2 mi. for the week, PR.

Mar. 16-22, 2014

• Sunday 3/16:
• 2x1 with Anne - SLDL practice, then SW, plank, SLDL and planks.
• TSC - BB DL 10x2@165; chins 3x2, 2x5; SN 10+10 alternating 14kg/16kg, 5 rounds each for 200 reps total.

• Monday 3/17:
• Basement - jerks, zerchers and pushups.
• Run - around lake to Ravenna for dinner. 3.28 mi., 35:10, 10:43/mi., 81 ft. of gain.

• Tuesday 3/18:
• Run - greenlake/woodland. 5.15 mi., 58:32, 11:22/mi., 250 ft. of gain.

• Wednesday 3/19:
• Run - neighborhood -> around woodland park. 5.02 mi., 55:35, 11:04/mi., 295 ft. of gain.

• Thursday 3/20:
• KB intermediate - Kathleen. No record of workout.

• Friday 3/21:
• Run/walk - all around neighborhood. 6.22mi., 1:18:27, 12:37/mi., 429 ft. of gain.

• Saturday 3/22:
• KB advanced - Andrea. Windmill progressions.
• Run - around lake and exercise fields. 4.29 mi., 48:31, 11:19/mi., 151 ft. of gain.

Mar. 9-15, 2014

• Sunday 3/9:
• TSC - DL (top set 2 doubles @235), Chins/pushups, various snatching sets.

• Monday 3/10:
• Run - Greenlake, exercise fields. 3.83 mi., 35:56, 9:23/mi., 87 ft. of gain.

• Tuesday 3/11:
• Walk - to haircut, then to KB class. 4.81 mi., 1:15:51, 15:47/mi., 330 ft. of gain.
• KB intermediate - no record of instructor or workout.

• Wednesday 3/12:
• Run - neighborhood. 4.14 mi., 44:14, 10:41/mi., 243 ft. of gain.

• Thursday 3/13:
• Day off, no exercise

• Friday 3/14:
• Run - neighborhood. 3.21 mi., 37:28, 11:41/mi., 234 ft. of gain.

• Saturday 3/15:
• Walk - to KBs, around lake. 4.16 mi., 1:02:22, 15:00/mi., 217 ft. of gain.
• KB advanced - Kevin. Doubles complex, simple but brutal.

Mar. 2-8, 2014

• Sunday 3/2:
• TSC prep. DL: 2x1@135, 3x2@165, 5x2@185. Pushups 5x3 between DL sets. Chins: 5x2. Snatch: 10 x (14 x 4+4, 16 x 3+3, 20 x 2+2). 180 reps, ~30 min.

• Monday 3/3:
• Run/walk greenlake/neighborhood to hit 12 min./mi. pace. 5.04 mi., 1:00:10, 11:56/mi., 211 ft. of gain.

• Tuesday 3/4:
• Walk - woodland park to rose garden. 3.10 mi., 49:23, 15:55/mi., 295 ft. of gain.
• KB intermediate - Andrea. Did not record workout.

• Wednesday 3/5:
• Day off, no exercise.

• Thursday 3/6:
• Basement - DL/SW/TGU to warm up, jerk/DL/SN/FSQ for main workout.
• Run - neighborhood short route. 3.06 mi., 31:02, 10:08/mi., 207 ft. of gain.

• Friday 3/7:
• Day off, no exercise.

• Saturday 3/8:
• KB advanced - Andrea. Football drills, bent arm bars, chains.

Feb. 23 - Mar. 1, 2014

• Sunday 2/23:
• TSC. 5 x 1 @ 225, chinups 3 x 2, few rounds of snatches.

• Monday 2/24:
• Run - neighborhood route. 4.06 mi., 39:30, 9:44/mi., 228 ft. of gain.

• Tuesday 2/25:
• Run - woodland trails. 4.53 mi., 47:00, 10:22/mi., 335 ft. of gain.
• KB intermediate - Andrea. Deep six. 14kg. Did entire workout up to last TGU w/o setting bell down. Should be able to finish it next time.

• Wednesday 2/26:
• Run - around greenlake before class. 3.30 mi., 31:07, 9:25/mi., 99 ft. of gain.

• Thursday 2/27:
• Run - neighborhood. 3.32 mi., 34:17, 10:20/mi., 226 ft. of gain.
• KB intermediate - Emily. Bottoms up FSQs, then "wheel of death" workout with snatches in the center, renegade rows, pushups, other...no picture.

• Friday 2/27:
• Run - Greenlake & woodland. 6.16 mi., 1:03:56, 10:23/mi., 258 ft. of gain.

• Saturday 3/1
• Day off - no exercise.