June 22-28, 2014

• Sunday 6/22:
• Run/walk - greenlake/woodland. 6.96 mi., 1:22:17, 11:50/mi., 518 ft. of gain. 6 mi. running at 10:53/mi.

• Monday 6/23:
• Walk - to/from KBs. 3.57 mi., 56:03, 15:43/mi., 325 ft. of gain.
• KB 6e - Robert.

• Tuesday 6/24:
• Run - neighborhood various. 4.65 mi., 47:24, 10:12/mi., 308 ft of gain.

• Wednesday 6/25:
• Run - greenlake/woodland. 4.55 mi., 46:41, 10:16 mi., 272 ft. of gain.
• KB 3e - Kevin.

• Thursday 6/26:
• Basement - all time fave workout.
• Run - to SHINE. 4.42 mi., 46:03, 10:25/mi., 220 ft. of gain.

• Friday 6/27:
• Day off, no exercise.

• Saturday 6/28:
• Walk - neighborhood with Pia. 2.39 mi., 42:04, 17:37/mi., 144 ft. of gain.

June 15-21, 2014

• Sunday 6/15:
• Basement - warmup, then snatches and one-arm jerks at the top of the minute.

• Monday 6/16:
• Day off, no exercise

• Tuesday 6/17:
• Run - woodland park. 3.38 mi., 35:55, 10:38/mi., 315 ft. of gain.
• Basement - bench and light BB complex.

• Wednesday 6/18:
• Run - Greenlake/Woodland. 4.25 mi., 44:17, 10:25/mi., 157 ft. of gain.
• KB 3e - Alekx. Main workout was 7/7 single-arm swings, top of the minute. Alternated 16kg and 20kg.

• Thursday 6/19:
• Walk w/pack - Discovery Park. 4.27 mi., 1:16:12, 17:50/mi., 515 ft. of gain.
• Basement - various UB strength. Rack holds 2x16 hard.

• Friday 6/20:
• Day off, no exercise

• Saturday 6/21:
• Walk - Water's Edge, coffee, home, downtown. 7.90 mi., 2:15:48, 17:11/mi., 591 ft. of gain.
• KB adv - Kristine. TGU 1+1 14,16,20kg; swings with 20kg; 15 min. complex alternating single 16kg (4x) and double 12kg (5x). Very hard.

June 8-14, 2014

• Sunday 6/8:
• Basement - DLs and OAJs, Zerchers and snatches on the minute. All time fave.
• Run - neighborhood. 3.04 mi., 29:17, 9:38/mi., 200 ft. of gain.

• Monday 6/9:
• Walk - west side of lake union to SHINE. 5.02 mi., 1:12:35, 14:27/mi., 230 ft. of gain.

• Tuesday 6/10:
• Run - greenlake/woodland. 4.18 mi., 43:36, 10:25/mi., 240 ft. of gain.
• KB 6E - Robert. Ropes, swings, heavy DL, all for time.

• Wednesday 6/11:
• Walk - Greenlake and neighborhood. 7.88 mi., 2:01:05, 15:22/mi., 266 ft. of gain.

• Thursday 6/12:
• Short run, mostly for recess. 2.22 mi., 21:31, 9:41/mi., 151 ft. of gain.
• Possible basement workout, but did not get recorded.

• Friday 6/13:
• Basement - rowing and jump rope, with a little lunge work thrown in between sets. About 30 min. total.

• Saturday 6/14:
• Walk - to/from KB class via neighborhood and greenlake. 6.41 mi., 1:43:58, 16:13/mi., 187 ft. of gain.
• KB advanced - Kevin. Full thrashing with 20 min. SFG grad workout. Alternated sets with single 16kg, single 20kg, double 14kg. Approx. 10 sets total.

June 1-7, 2014

• Sunday 6/1:
• Run - 4.0 @ 9:28/mi + walk to cool down. 4.38 mi., 44:45, 10:13/mi., 223 ft. of gain.

• Monday 6/2:
• Run - track. 3.12 mi., 31:52, 10:12/mi., 16 ft. of gain.
• Basement, BP, MP, pushups.
• Walk - to meet Pia at Pho. 2.15 mi., 33:26, 15:34/mi., 243 ft. of gain. (included a couple of neighborhood hills.)

• Tuesday 6/3:
• Day off, no exercise.

• Wednesday 6/4:
• Run #1, greenlake to play fields. 4.03 mi., 42:54, 10:38/mi., 138 ft. of gain.
• Run #2 - to KB class. 3.29 mi., 33:06, 10:10/mi., no elevation (left watch on).
• KB 3E - Kevin. Good general workout.

• Thursday 6/5:
• Run - Woodland Park. 5.00 mi., 54:24, 10:52/mi., 476 ft. of gain.

• Friday 6/6:
• Day off, no exercise.

• Saturday 6/7:
• KB adv. - Andrea. Handstand progressions.
• Run - to SHINE to meet Pia. 4.42 mi., 45:54, 10:23/mi., 223 ft. of gain.