Dec. 21-27, 2014

• Sunday 12/21:
• Run - greenlake, woodland park trails. 6.25 mi., 1:05:49, 10:32/mi., 417 ft. gain.

• Monday 12/22:
• Something in basement, but no picture!

• Tuesday 12/23:
• Brutal KB Muscle workout, from Kevin and with Anne and Angie.

• Wednesday 12/24:
• Run/walk - Greenlake, neighborhood routes. 1.5k run/0.5k walk x 4. 8.24 mi., 1:39:02, 12:01/mi., 390 ft. gain.

• Thursday 12/25:
• Run - neighborhood. 3.24 mi., 33:52, 10:28/mi., 218 ft. gain.

• Friday 12/26:
• Run/walk - greenlake, wallingford, UW, ravenna park. 1.5k run/0.5k walk x 5+. 10.82 mi., 2:09:19, 11:57/mi., 650 ft. gain.

• Saturday 12/27:
• Basement - endurance strength with 14/16/20kg. Dropped the 20 from the mix after 5 rounds.

Dec. 14-20, 2014

• Sunday 12/14:
• Walk - Lake Accotink with Jo, Ron, Brace. 5.10 mi., 1:36:16, 18:53/mi., 210 ft. gain
• Endurance strength workout at Ben's gym in Va.

• Monday 12/15:
• KB 6e - Dave Quasha. Lots of pushups and renegade rows.

• Tuesday 12/16:
• Run - neighborhood. 4.17 mi., 43:19, 10:23/mi., 299 ft. gain
• Basement - deadlifts and rack pulls.

• Wednesday 12/17:
• KB 3E - Kathleen. Swings, goblet squats

• Thursday 12/18:
• Run - neighborhood. 3.26 mi., 35:13, 10:48/mi., 210 ft. gain
• Basement - various upper body and abs

• Friday 12/19:
• Run - greenlake. 3.48 mi., 35:48, 10:16/mi., 89 ft. gain

• Saturday 12/20:
• KB advanced - Kevin. Dbl. swing, snatch, see-saw press (2 x 12kg was plenty).
• Run - neighborhood, hwy. 4.13 mi., 42:47, 10:22/mi., 308 ft. gain.

Dec. 7-13, 2014

• Sunday 12/7:
• Run - greenlake, play fields. 4.28 mi., 43:57, 10:16/mi., 144 ft. gain
• Basement - bench, renegade row, grip work to finish

• Monday 12/8:
• Run - neighborhood. 3.33 mi., 34:33, 10:23/mi., 220 ft. gain
• KB intermediate - Dave Quasha

• Tuesday 12/9:
• Run - greenlake, play fields. 4.27 mi., 44:33, 10:25/mi., 180 ft. gain

• Wednesday 12/10:
• Run - Lake Accotink. 5.02 mi., 53:38, 10:41/mi., 240 ft. gain

• Thursday 12/11 - Saturday 12/13:
• Days off - Ben's graduation and touring in Virgnina.

Nov. 30 - Dec. 6, 2014

• Sunday 11/30:
• Run - neighborhood and highway. 5.03 mi., 51:42, 10:16/mi., 361 ft. gain.
• Basement - clean/press and front squat complex along with band pullups and pushups

• Monday 12/1:
• Run - greenlake, woodland trails. 6.34 mi., 1:07:20, 10:37/mi., 420 ft. gain.

• Tuesday 12/2:
• Run - neighborhood to eyeglass place. 3.02 mi., 30:55, 10:15/mi., 197 ft. gain.
• KB intermediate - Andrea

• Wednesday 12/3:
• Run - greenlake, play fields, neighborhood. 6.15 mi., 1:03:17, 10:17/mi., 177 ft. gain.

• Thursday 12/4:
• Run - greenlake, play fields. 4.34 mi., 46:13, 10:39/mi., 135 ft. gain.

• Friday 12/5:
• Run - neighborhood. 4.07 mi., 41:37, 10:14/mi., 233 ft. gain.

• Saturday 12/6:
• KB advanced - Kevin. Clean/Press/Squat/Snatch chain. - Alternated 14kg, 16kg.