May 25-31, 2014

• Sunday 5/25:
• To/from REI w/Pia. 5.90 mi., 1:41:10, 17:09/mi., 393 ft. of gain.

• Monday 5/26:
• Run walk - Old Dominion trail to Ballston. 5.84 mi., 1:09:82, 11:54/mi., 205 ft. of gain. 3 mi. run @10:57, then walk.

• Tuesday 5/27:
• Basement - home from DC. TGUs, pullup/pushups, core.

• Wednesday 5/28:
• Walk run (1 mi., walk, 4 mi., run) in neighborhood and Woodland Park. 5.07 mi., 1:01:32, 12:09/mi., 466 ft. of gain.

• Thursday 5/29:
• Basement - bench, military press.

• Friday 5/30:
• Day off - no exercise.

• Saturday 5/31:
• Walk - to/from KBs via greenlake, woodland park. 5.44 mi., 1:26:58, 15:59/mi., 344 ft. of gain.
• KB advanced - Andrea. HLR progressions.

May 18-24, 2014

• Sunday 5/18:
• Run - west potomac park and tidal basin. 5.78 mi., 1:01:15, 10:36/mi., 37 ft. of gain. Washington Monument from the steps of the Jefferson Memorial.

• Monday 5/19:
• Gym - TJ community center. Nautilus UB 5 x 10 to warm up, then DB PP/Row 5 x 10
• Walk - Arlington. 6.89 mi., 1:54:21, 16:36/mi., 220 ft. of gain.

• Tuesday 5/20:
• Walk to/from Ballston Metro, downtown DC. Approx. 3.5 mi.

• Wednesday 5/21:
• Run - Burke Lake (left a little off). 4.21 mi., 46:35, 11:03/mi., 56 ft. of gain. Pretty warm.

• Thursday 5/22:
• Hike - C and O by Billy Goat Trail. Very high water on Potomac. 4.69 mi., 1:28:41, 18:56/mi., 179 ft. of gain.

• Friday 5/23:
• Day off - no exercise.

• Saturday 5/24:
• Walk w/Pia - Rock Creek Park. 5.00 mi., 1:28:24, 17:40/mi., 38 ft. of gain.

May 11-17, 2014

• Sunday 5/11:
• Walk around neighborhood - back sore. 2.17 mi., 37:32, 17:17/mi., 125 ft. of gain.
• Basement - UB only. Light bench, curl, tricep, shoulder, forearm work x 3 rounds.

• Monday 5/12:
• Run - greenlake, woodland. 5.63 mi., 1:02:05, 11:02/mi., 314 ft. of gain.

• Tuesday 5/13:
• 1M walk, 2M run (10:49/mi.), 1M walk. 4.12 mi., 55:20, 13:25/mi., 123 ft. of gain.

• Wednesday 5/14:
• Day off, no exercise

• Thursday 5/15:
• AM walk in Rose Hill. 3.07 mi., 54:09, 17:39/mi., 142 ft. of gain.

• Friday 5/16:
• Run - Wakefield after some serious rain. Had to turn back at dam. 5.16 mi., 58:36, 11:21/mi., 92 ft. of gain.

  

• Saturday 5/17:
• 2 x walks in Arlington - total of 8.62 mi.

May 4-10, 2014

• Sunday 5/4:
• Basement - UB strength session - bench, pushup, renegade row, military press.
• Run - neighborhood. 3.39 mi., 32:58, 9:44/mi., 199 ft. of gain.

• Monday 5/5:
• Basment - mix of cardio and strength work

• Tuesday 5/6:
• Run - lake/athletic fields to/from Revs. 4.09 mi., 43:12, 10:34/mi., 44 ft. of gain.

• Wednesday 5/7:
• Walk to/from post office with Pia and Haley. 2.62 mi., 48:15, 18:25/mi., 110 ft. of gain.
• Run around neighborhood and over to Kettlebility. 3.13 mi., 33:14, 10:37/mi., 74 ft. of gain.
• KB 3E - Kevin. Heavy DL, swings, other fun stuff.

• Thursday 5/8:
• Bike for warmup, then bench press.

• Friday 5/9:
• Run - around lake and up through park. 5.26 mi., 55:47, 10:35/mi., 272 ft. of gain./li>

• Saturday 5/10:
• KB advanced - Kevin. Single leg and TGU work, then snatching. 5 rounds of 3+3 and 6+6, all but last round of triples with 20kg.
• Walk around lake after class. 3.95 mi., 1:05:38, 16:36, 138 ft. of gain.

Apr. 27-May 3, 2014

• Sunday 4/27:
• Run - extended short neighborhood route to make 4 mi. 4.18 mi., 42:29, 10:14/mi., 298 ft. of gain.

• Monday 4/28:
• Run/walk to/from dentist by way of gasworks, greenlake. 6.11 mi., 1:09:53, 11:27/mi., 500 ft. of gain.

• Tuesday 4/29:
• Day off, no exercise.

• Wednesday 4/30:
• Basement -All time favorite workout; easy DL and Zerchers.
• Walk around greenlake w/Pia and Haley; 3.16 mi., 55:40, 17:39/mi., 100 ft. of gain.

• Thursday 5/1:
• KB intermediate - Andrea. Multiple-workout day - cleans, goblet squats, other fun stuff!

• Friday 5/2:
• Day off, no exercise.

• Saturday 5/3:
• KB advanced - Kevin. Swings and mobility to warm up, then KB jerk practice. Main course: clean, jerk 1/2/3/4/5 14kg, hike/swing/park 1/2/3/4/5 24kg.