July 20-26, 2014

  • Sunday 7/20:
    • Walk - greenlake/woodland, neighborhood. 7.97 mi., 2:07:38, 16:01/mi., 319 ft. of gain.
  • Monday 7/21:
    • KB intermediate - Emily. Warmup - heavy SW x 10, mtn. climbers x 40, dbl sw x 10, dbl fsq x 5, dbl cl x 5, rack lung 5/5. TGU 3/3, 2/2, 1/1, renegade rows 5/5 between TGU sets. Finisher: 1 sw/1 hp/3 sn for time.
  • Tuesday 7/22:
    • Run - greenlake, woodland. 6.32 mi., 1:03:03, 9:58/mi., 202 ft. of gain.
  • Wednesday 7/23:
    • Basement - all time fave for time.
  • Thursday 7/24:
    • Day off.
  • Friday 7/25:
    • Run/walk - two laps at Discovery Park. 8.35 mi., 1:49:39, 13:00/mi. No gain recorded...forgot to turn the HRM off.
  • Saturday 7/26:
    • Walked to/from KBs, 1.43 mi., 25:14, 17:35/mi., 115 ft. of gain.
    • KB advanced - Kevin. Double cleans and front squats, 15 sets of 5 + 5 in 20 min., alternating double 12s and double 14s.

July 13-19, 2014

  • Sunday 7/13:
    • Hike - Kendall Katwalk. 12.73 mi., 4:36:27, 21:43/mi., 3418 ft of gain.
  • Monday 7/14:
    • Run - greenlake/woodland. 4.33 mi., 46:59, 10:15/mi., 151 ft. of gain.
  • Tuesday 7/15:
    • KB intermediate - Andrea. Lots of you go/I go with KBs and bands/sliders.
  • Wednesday 7/16:
    • Day off, no exercise.
  • Thursday 7/17:
    • Run - neighborhood. 3.08 mi., 32:41, 10:37/mi., 200 ft. of gain.
    • KB intermediate - Dave Q. KK inspired, great session.
  • Friday 7/19:
    • Run - greenlake/woodland. 6.27 mi., 1:05:15, 10:25/mi., 410 ft. of gain./li>
    • Walk - to dinner with Pia. 3.05 mi., 56:54, 18:41/mi., 154 ft. of gain.
  • Saturday 7/19:
    • KB adv - Kevin. Warrior Cardio in the house. Walking see-saws with 2x14kg hard.
    • Run - Woodland Park. 4.07 mi., 45:07, 11:05/mi., 328 ft. of gain.

July 6-12, 2014

  • Sunday 7/6:
    • Ballard Locks, Discovery Park w/Pia. 5.82 mi., 1:54:00, 19:35/mi., 820 ft. of gain.
    • Basement - UB various.
  • Monday 7/7:
    • Walk - woodland park. 3.56 mi., 59:27, 16:41/mi., 305 ft. of gain.
  • Tuesday 7/8:
    • Day off, no exercise
  • Wednesday 7/9:
    • Run - greenlake/woodland. 3.93 mi., 40:46, 10:23/mi., 163 ft. of gain.
  • Thursday 7/10:
    • Run - woodland park. 5.78 mi., 1:10:01, 12:07/mi., 417 ft. of gain.
    • KB intermediate - did not record workout.
  • Friday 7/11:
    • Walk - to SHINE. 5.09 mi., 1:21:44, 16:03/mi., 253 ft. of gain.
  • Saturday 7/12:
    • KB advanced - Kristine. Bottoms up everything (TGU, Press)
    • Run - neighborhood. 3.08 mi., 30:36, 9:55/mi., 190 ft. of gain. Also did 1.11 mi., of recovery walking after the run.

June 29-July 5, 2014

  • Sunday 6/29:
    • Walk - greenlake/woodland. 5.77 mi., 1:38:01, 17:00/mi., 371 ft. of gain
  • Monday 6/30:
    • Run - neighborhood. 3.36 mi., 35:23, 10:31/mi., 223 ft. of gain.
    • Short basement workout...got a phone call.
  • Tuesday 7/1:
    • Walk - neighborhood hills w/xvest. 2.65 mi., 50:10, 18:55/mi., 495 ft. of gain.
    • KB intermediate - didn't write down who taught class.
  • Wednesday 7/2:
    • Basement - BP workout.
    • Run/walk - run 4.14 at 10:39, walk 1.94 at 17:22. 375 ft. of gain.
  • Thursday 7/3:
    • Hike - Wallace Falls w/Pia. 4.88 mi., 2:18:00, 28:18/mi., 1512 ft. of gain.
  • Friday 7/4:
    • Hike - Foster Island w/Pia. 3.55 mi., 1:11:11, 20:05/mi., 223 ft. of gain.
    • Run - Greenlake. 3.55 mi., 36:32, 10:14/mi., no gain.
  • Saturday 7/5:
    • KB advanced - Kevin. Hard.
    • Run - neighborhood. 3.32 mi., 32:27, 9:46/mi., 210 ft. of gain.
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