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.