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.