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.