Apr. 20-26, 2014

  • Sunday 4/20:
    • Run - greenlake/woodland to coffee. 5.04 mi., 55:30, 11:01/mi., 308 ft. of gain.
    • Walk - Discovery Park short route w/Pia. 2.69 mi., 49:49, 18:29/mi., 322 ft. of gain.
  • Monday 4/21:
    • Started DL/OAJ workout, got a good back spasm, so stopped immediately.
    • Later in day, walk to loosen things up - 2.18 mi., 36:19, 16:39/mi., 138 ft. of gain.
  • Tuesday 4/22:
    • Day off, no exercise.
  • Wednesday 4/23:
    • Run - Burke-Gilman to UW to drop off exams. 5.59 mi., 1:00:18, 10:47/mi., 280 ft. of gain.
  • Thursday 4/24:
    • KB intermediate - Emily. Practiced double cleans, then workout w/CL, PR, FSQ.
  • Friday 4/25:
    • Run - greenlake/neighborhood. 8.00 mi., 1:24:08, 10:31/mi., 251 ft. of gain.
  • Saturday 4/26:
    • KB advanced - Andrea. Focus was Clean and Jerk. Bent arm bars, sliders, cossack/goblet SQ to warm up, then work on the "double dip". Notes: a little "heels up" okay, open hands at top also okay. Main workout (2 x 14kg) 5, 5, 4, 3 C/J and FSQ.

Apr. 13-19, 2014

  • Sunday 4/13:
    • Basement - variety day
    • Run - neighborhood. 3.25 mi., 33:49, 10:25/mi., 218 ft. of gain.
  • Monday 4/14:
    • Run - neighborhood. 4.10 mi., 44:09, 10:45/mi., 144 ft. of gain.
  • Tuesday 4/15:
    • Basement - various UB exercises.
  • Wednesday 4/16:
    • KB 3E - Kevin. Workout was swings and GSQs (28kg) plus halos.
  • Thursday 4/17:
    • Run - greenlake up to greenwood and around. 5.19 mi., 55:13, 10:39/mi., 269 ft. of gain.
    • KB intermediate - Aleks. Press variations & fun press workout.
  • Friday 4/18:
    • Run/walk - lake and neighborhood routes. 8.11 mi., 1:42:45, 12:40/mi., 436 ft. of gain.
  • Saturday 4/19:
    • KB advanced - Kevin. Heavy swings (32kg?) + snatch (20kg) ladders - 3 rounds.
    • Row in afternoon - 5000M, 24:55.

Apr. 6-12, 2014

  • Sunday 4/6:
    • Basement - various. About 45 min. for the whole thing.
    • Run - neighborhood. 4.08 mi., 45:13, 11:06/mi., 213 ft. of gain.
  • Monday 4/7:
    • Run - neighborhood short route. 3.35 mi., 35:39, 10:42/mi., 216 ft. of gain. Fist run of the year in a t-shirt!
  • Tuesday 4/8:
    • KB intermediate - Andrea. TGU practice 3x (naked 3x each position; hold 28kg; to palm 16x5), swings 15, 20 @24kg, then 15, 17, 19, 21, 23, 25 @ 16kg.
  • Wednesday 4/9:
    • Run - to/from UW to pick stuff up. 4.75 mi., 51:45, 10:54/mi., 253 ft. of gain.
  • Thursday 4/10:
    • Run - greenlake/woodland. 5.52 mi., 1:00:47, 10:49/mi., 377 ft. of gain.
    • KB intermediate - did not write workout down.
  • Friday 4/11:
    • Basement - DL & OAJ, ZSQ and Snatch. Nothing better.
    • Run - neighborhood route. 3.61 mi., 38:55, 10:47/mi., 299 ft. of gain.
  • Saturday 4/12:
    • Day off, no exercise.

Mar. 30-Apr. 5, 2014

  • Sunday 3/30:
    • TSC - did not record workout specifics.
    • Run - greenlake, woodland, fremont. 6.90 mi., 1:15:39, 10:58/mi., 499 ft. of gain.
  • Monday 3/31:
    • Upper body work before class - bench, renegade rows, military press, pushups/chins.
  • Tuesday 4/1:
    • Run - greenlake, woodland. 4.77 mi., 50:58, 10:40/mi., 203 ft. of gain.
    • KB intermediate - Andrea. Hard complex incl. get-downs.
  • Wednesday 4/2:
    • Walk - around greenlake w/Pia and Haley. 3.26 mi., 1:01:11, 18:47/mi., 102 ft. of gain.
    • Basement. DL/Press, then jerks up to a few ugly singles @24kg.
  • Thursday 4/3:
    • KB intermediate - Emily. Did not record workout.
  • Friday 4/4:
    • Run - greenlake/neighborhood. 5.21 mi., 54:31, 10:28/mi., 222 ft. of gain. 20.14 mi. for the week, a backoff week in terms of running mileage.
  • Saturday 4/5:
    • KB advanced - Kevin. BUP front squats and see-saws before class made for a hard afternoon.
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