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.