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.