Nov. 23-29, 2014

• Sunday 11/23:
• Walk - greenlake and woodland park. 4.49 mi., 1:12:30, 16:08/mi., 253 ft. gain.
• Basement - bench

• Monday 11/24:
• Run - neighborhood. 3.09 mi., 30:05, 9:43/mi., 203 ft. gain.
• KB 6e - Andrea.

• Tuesday 11/25:
• Basement - 30 min. bike on trainer.

• Wednesday 11/26:
• Basment - various UB
• Run - woodland park and greenlake. 4.91 mi., 51:37, 10:31/mi., 256 ft. gain.

• Thursday 11/27:
• DL/OAJ and ZSQ/SN supersets -- a little slower than previously.
• Run - neighborhood. 3.26 mi., 34:48, 10:40/mi., 236 ft. gain.

• Friday 11/28:
• Run - neighborhood. 4.34 mi., 44:50, 10:20/mi., 269 ft. gain.

• Saturday 11/29:
• Day off, no exercise.

Nov. 16-22, 2014

• Sunday 11/16:
• Basement - push/pulls, KS DLs for R leg

• Monday 11/17:
• The oldest of family favorites - superset deadlifts/jerks and zercher squats/snatches. Abs (who knows what) to finish.

• Tuesday 11/18:
• Run - neighborhood. 4.24 mi., 41:45, 9:51/mi., 253 ft. gain.
• KB intermediate - no additional info.

• Wednesday 11/19:
• Run - greenlake, woodland park trails. 5.71 mi., 56:49, 9:57/mi., 397 ft. gain.

• Thursday 11/20:
• KB 3e - Kevin. AM workout, but no other details.

• Friday 11/21:
• Run/walk - wallingford/fremont road route. 1.5k run/0.5k walk x 4+. 6.39 mi., 1:16:34, 11:59/mi., 440 ft. gain.

• Saturday 11/22:
• Basement - mobility work.

Nov. 9-15, 2014

• Sunday 11/9:
• Run - greenlake and play fields. 4.30 mi., 41:06, 9:34/mi., 138 ft. gain.

• Monday 11/10:
• Run - neighborhood. 4.24 mi., 41:30, 9:47/mi., 253 ft. gain.

• Tuesday 11/11:
• Walk - around Lake Union with Pia. 6.60 mi., 1:54:45, 17:24/mi., 164 ft. gain.

• Wednesday 11/12:
• Run - woodland park trails. 4.48 mi., 47:58, 10:42/mi., 407 ft. gain.

• Thursday 11/13:
• Basement - row/jump rope warmup, then UB focus.

• Friday 11/14:
• Run - neighborhood quiet streets. 4.92 mi., 50:25, 10:15/mi., 295 ft. gain.

• Saturday 11/15:
• KB advanced - Kevin. Hard complex day and "scales" (1 leg pushup to stand and down).
• Run/walk - Greenlake, woodland park. 2k run/1k walk x 3. 6.31 mi., 1:17:31, 12:17/mi., 410 ft. gain.

Nov. 2-8, 2014

• Sunday 11/2:
• Run/walk - woodland park and play fields. 2k run, 1k walk x 4. 8.36 mi., 1:48:42, 13:00/mi., 758 ft. gain.

• Monday 11/3:
• Run - neighborhood. 4.02 mi., 39:33, 9:50/mi., 230 ft. gain.
• KB int. - Kathleen. Moving target complex 16kg, no pic.

• Tuesday 11/4:
• Run - greenlake and woodland park. 5.01 mi., 52:51, 10:33/mi., 240 ft. gain

• Wednesday 11/5:
• Basement - superset DL/OAJ, ZSQ/SN, then swings OTM to finish. 300 reps, 55 min., HR 140.

• Thursday 11/6:
• Basement - XVest various, did not take notes.

• Friday 11/7:
• Run - greenlake, neighborhood. 8.18 mi., 1:25:14, 10:25/mi., 279 ft. gain.

• Saturday 11/8:
• Walk - greenlake, KBs, home. 4.91 mi., 1:23:37, 17:02/mi., 266 ft. gain.
• KB advanced - Andrea. Single leg focus (DL, PR)

Oct. 26 - Nov. 1, 2014

• Sunday 10/26:
• Run/walk - UW, Ravenna. 40:20 run at 10:21, 28:11 walk at 16:23. Total 5.62 mi., 1:08:32, 12:12/mi., 318 ft. gain.
• Yoga intro class #3.

• Monday 10/27:
• Supersets - DL/OAJ, ZSQ/SN. 42 min., HR 135
• Finisher run - short nhood. route. 2.20 mi., 22:29, 10:14/mi., 151 ft. gain.

• Tuesday 10/28:
• KB intermediate - Kathleen. No addnl. info.

• Wednesday 10/29:
• Day off, no exercise.

• Thursday 10/30:
• Run - neighborhood. 4.21 mi., 44:34, 10:35/mi., 266 ft. gain.
• Basement - upper body.

• Friday 10/31:
• Run - greenlake and woodland trail. 5.88 mi., 1:00:56, 10:22/mi., 364 ft. gain.

• Saturday 11/1:
• KB advanced - DQ. No addnl. info.
• Run - neighborhood quiet inner streets. 4.29 mi., 46:33, 10:51/mi., 397 ft. gain.