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)