Oct. 19-25, 2014

• Sunday 10/19:
• Run - greenlake, woodland. 5.79 mi., 1:02:57, 10:52/mi., 400 ft. gain.
• Yoga intro class #2

• Monday 10/20:
• Run - greenlake, neighborhood. 5.19 mi., 52:28, 10:06/mi., 240 ft. gain.
• Basement - easy UB workout

• Tuesday 10/21:
• Run - Greenlake and play fields. 4.27 mi., 43:08, 10:07/mi., 148 ft. gain.

• Wednesday 10/22:
• Basement - barbell DL, jerks, hanging knee raises. 27 sets total, around 60 min.?

• Thursday 10/23:
• Run - neighborhood. 4.32 mi., 44:13, 10:14/mi., 246 ft. gain.
• KB 6e - Andrea. TGU/swing/core to start, then complex.

• Friday 10/24:
• Run - greenlake/woodland trails. 6.22 mi., 1:03:38, 10:14/mi., 410 ft. gain.

• Saturday 10/25:
• KB advanced - Kevin. Power snatches (hike, snatch, park) and heavy swings for strength, then 5/5 snatch OTM for 10 min. as a finisher.
• Run - highway hills. 4.40 mi., 51:54, 11:48/mi., 764 ft. gain.

Oct. 12-18, 2014

• Sunday 10/12:
• Run - UW and Ravenna Park. 6.12 mi., 10:03:35, 10:24/mi., 344 ft. gain.
• First yoga intro class at YogaLife.

• Monday 10/13:
• Mobility work in basement.

• Tuesday 10/14:
• Run - neighborhood. 4.06 mi., 41:22, 10:11/mi., 213 ft. gain.
• KB 6e - Andrea.

• Wednesday 10/15:
• Walk - greenlake, woodland. 7.63 mi., 2:01:41, 15:57 mi., 417 ft. gain.

• Thursday 10/16:
• Basement - a little bit of everything.
• Run - highway route to finish. 2.20 mi., 21:02, 9:34/mi., 131 ft. gain.

• Friday 10/17:
• Basement - bike, row, jump rope :30/:30 for time. Around 50 min. total.

• Saturday 10/18:
• Walk - to/from KBs. 1.88 mil, 33:01, 17:33, 85 ft. gain.
• KB 3e - Andrea.

Oct. 5-11, 2014

• Sunday 10/5:
• Run - track - cutdown miles. 10:45, 9:47, 9:01. 3.13 mi. 30:48, 9:51/mi., 9 ft. gain.
• TSC class - goblet squats and presses.

• Monday 10/6:
• Basement - supersets of light BP/pushu8p, floor press/renegade row/band pullup

• Tuesday 10/7:
• Run - neighborhood. 4.06 mi., 40:53, 10:03/mi., 217 ft. gain.
• KB 6e - no info on trainer/workout.

• Wednesday 10/8:
• Basement - row/jump rope/TGU to warm up, then superset DL/OAJ and ZSQ/SN. Not sure what happened at the end of the zerchers/snatches.

• Thursday 10/9:
• Run - laps in woodland park. 8.38 mi., 1:32:06, 11:00/mi., 791 ft. gain.

• Friday 10/10:
• Run - short neighborhood and highway routes. 4.65 mi., 45:16, 9:44/mi., 338 ft. gain.

• Saturday 10/11:
• KB advanced - Kevin. A lot of hard stuff, including burpees!
• Walk - neighborhood route w/Pia. 3.09 mi., 50:47, 16:25/mi., 210 ft. gain.

Sept. 28 - Oct. 4, 2014

• Sunday 9/28:
• Strength - Deadlifts and squats, calves
• Run - greenlake. 3.41 mi., 34:22, 10:04/mi., 112 ft. gain.

• Monday 9/29:
• Run - neighborhood. 4.05 mi., 41:47, 10:18/mi., 226 ft. gain.
• KB intermediate - no details.

• Tuesday 9/30:
• Run - woodland/greenlake trails. 6.26 mi., 1:12:24, 11:33/mi., 371 ft. gain. Ran 5 mi. @ 10:15, walked 1.3 @ 16:44.

• Wednesday 10/1:
• KB 3E - Kathleen.

• Thursday 10/2:
• Basement - row/jump rope/tgu to warm up, then BP/pushups, abs to finish.

• Friday 10/3:
• Run - neighborhood. 4.06 mi., 41:42, 10:16/mi., 213 ft. gain.
• Basement - DL, press, pullup

• Saturday 10/4:
• Run - greenlake, then two woodland laps. 8.01 mi., 1:28:13, 11:01/mi., 712 ft. gain.