Dec. 20-26, 2015

  • Sunday 12/20:
    • Walk - greenlake. 3.26 mi., 59:10, 18:09/mi., 114 ft. gain.
  • Monday 12/21:
    • Basement - bench.
  • Tuesday 12/22:
    • Basement - KB aerobics.
  • Wednesday 12/23:
    • Walk - to/from track (1 mi. run). 2.07 mi., 37:55, 14:46/mi., 91 ft. gain.
  • Thursday 12/24:
    • Basement - UB
  • Friday 12/25:
    • Day off, no exercise.
  • Saturday 12/26:
    • Basement - UB

Dec. 13-19, 2015

  • Sunday 12/13:
    • Gym - cardio, legs 4 x 5. 75 min.
  • Monday 12/14:
    • Gentle yoga - Fran.
  • Tuesday 12/15:
    • Gym - legs 4 x 6. 45 min.
  • Wednesday 12/16:
    • Day off, no exercise.
  • Thursday 12/17:
    • Basement - various.
    • Run - neighborhood. 3.25 mi., 35:56, 11:03/mi., 178 ft. gain.
  • Friday 12/18:
    • Walk - to/from PO. 2.07 mi., 37:32, 18:08/mi., 65 ft. gain.
  • Saturday 12/19:
    • KB advanced - Kevin.
    • Walk - U District. 3.44 mi., 1:01:19, 17:50/mi., 179 ft. gain.

Dec. 6-12, 2015

  • Sunday 12/6:
    • Run - greenlake, play fields. 4.10 mi., 42:30, 10:21/mi., 47 ft. gain.
  • Monday 12/7:
    • Basement - bench day.
  • Tuesday 12/8:
    • Walk - greenlake, woodland park. 5.18 mi., 1:24:18, 16:15/mi.(not sure about this), 256 ft. gain.
  • Wednesday 12/9:
    • Run - neighborhood. 3.20 mi., 34:53, 10:53/mi., 173 ft. gain.
  • Thursday 12/10:
    • Gym - upper body 3 x 6.
  • Friday 12/11:
    • Day off, no exercise.
  • Saturday 12/12:
    • Basement - various UB/core.
    • Walk - short neighborhood route. 2.25 mi., 40:13, 17:52/mi., 127 ft. gain.

Nov. 29 - Dec. 5, 2015

  • Sunday 11/29:
    • Basement - various.
  • Monday 11/30:
    • Gentle yoga - Fran.
  • Tuesday 12/1:
    • Gym in AM - 3 x 6 legs.
    • Walk to/from dentist. 4.22 mi., 57:17, 13:34/mi., 127 ft. gain.
  • Wednesday 12/2:
    • Day off, no exercise.
  • Thursday 12/3:
    • Basment - BP, MP, pushup
  • Friday 12/4:
    • Walk - greenlake. 3.23 mi., 56:34, 17:32/mi., 86 ft. gain.
  • Saturday 12/5:
    • KB adv - Mara. SLDL, hang, snatch 8/8, other.

Nov. 22-28, 2015

  • Sunday 11/22:
    • Breast Cancer 3-Day - Day 2 (camp, Pacific Beach, canal from hell, Old Town, downtown to finish) – 18.08 mi., 523 ft. gain, 26:53/mi.
      Day 3 route map
  • Monday 11/23:
    • Day off, no exercise.
  • Tuesday 11/24:
    • Basement - KB aerobics.
    • Run - neighborhood. 3.18 mi., 32:55, 10:21/mi, 173 ft. gain.
  • Wednesday 11/25:
    • Day off, no exercise.
  • Thursday 11/26:
    • Yoga - Thanksgiving Day gratitude practice at YogaLife Queen Anne.
  • Friday 11/27:
    • Run - greenlake, woodland. 5.67 mi., 1:04:41, 11:24/mi., 319 ft. gain.
  • Saturday 11/28:
    • Basement - BP

Nov. 15-21, 2015

  • Sunday 11/15:
    • KB aerobics
    • Run - neighborhood. 3.24 mi., 33:03, 10:11/mi., 210 ft. gain.
  • Monday 11/16:
    • Walk - greenlake/play fields. 4.29 mi., 1:04:04, 14:56/mi., 127 ft. gain.
  • Tuesday 11/17:
    • Basement - DL/OAJ, ZSQ/SN.
  • Wednesday 11/18:
    • Run - neighborhood. 3.17 mi., 31:59, 10:05/mi., 190 ft. gain.
  • Thursday 11/19:
    • Day off, no exercise.
  • Friday 11/20:
    • Breast Cancer 3-Day - Day 1 (Del Mar, Torrey Pines, La Jolla, Pacific Beach, camp) – 20.46 mi., 1367 ft. gain, 20:44/mi. I added 0.8 mi. and 300 ft. of gain for the hill at Torrey Pines where I left the watch off (verified with an online pedometer).
      Day 1 route map
  • Saturday 11/21:
    • Breast Cancer 3-Day - Day 2 (camp, Sea World, Ocean Beach, Mission Beach, canal from hell, camp) – 21.27 mi., 725 ft. gain, 27:16/mi.
      Day 2 route map

Nov. 8-14, 2015

  • Sunday 11/8:
    • Day off, no exercise.
  • Monday 11/9:
    • Day off, no exercise.
  • Tuesday 11/10:
    • Walk - greenlake. 3.37 mi., 58:32, 17:24/mi., 108 ft. gain.
  • Wednesday 11/11:
    • Walk - neighborhood. 4.40 mi., 1:16:37, 17:24/mi., 282 ft. gain.
  • Thursday 11/12:
    • Basement - 30 min. on bike (trainer).
  • Friday 11/13:
    • Walk - neighborhood, greenlake, play fields. 8.13 mi., 2:18:34, 17:02/mi., 239 ft. gain.
  • Saturday 11/14:
    • Walk - greenlake, fremont. 6.96 mi., 1:40:12, 16:48/mi., 394 ft. gain.

Nov. 1-7, 2015

  • Sunday 11/1:
    • Walk - Discovery Park w/Pia. 4.60 mi., 1:26:32, 18:48/mi., 497 ft. gain.
  • Monday 11/2:
    • Basement - band pullup, DL, KB snatch.
    • Run - neighborhood. 3.18 mi., 31:37, 9:51/mi., 189 ft. gain.
  • Tuesday 11/3:
    • Walk - neighborhood, woodland, greenlake. 9.04 mi., 2:13:44, 14:48/mi., 319 ft. gain.
  • Wednesday 11/4:
    • Basement - 500m row, pushup, hanging knee raise, down/up dog
  • Thursday 11/5:
    • Run - woodland w/KK. 1.60 mi., 21:17, 13:18/mi., 144 ft. gain.
  • Friday 11/6:
    • Day off, no exercise.
  • Saturday 11/7:
    • KB advanced - Andrea. 2 x "dirty Changster".
    • Walk - to/from KBs. 1.51 mi., 28:15, 18:42/mi., 125 ft. gain.

Oct. 25-31, 2015

  • Sunday 10/25:
    • Basement - KB aerobics.
    • Run - neighborhood. 3.34 mi., 33:03, 9:54/mi., 212 ft. gain.
  • Monday 10/26:
    • Walk - woodland/greenlake. 8.06 mi., 2:12:47, 16:28/mi., 382 ft. gain.
    • Gentle yoga - Fran.
  • Tuesday 10/27:
    • Day off - no exercise.
  • Wednesday 10/28:
    • Basement - UB (bench, BB MP, KB rows
  • Thursday 10/28:
    • Basement - DL/OAJ, KB aerobics
  • Friday 10/30:
    • Walk - Lake Union to haircut, then home. 10.18 mi., 2:57:05, 17:24/mi., 547 ft. gain. Great rainbow w/no rain.

  • Saturday 10/31:
    • Basement - UB various

Oct. 18-24, 2015

  • Sunday 10/18:
    • Basement - various.
    • Run - neighborhood (3+1). 4.03 mi., 48:06, 11:56/mi., 202 ft. gain.
  • Monday 10/19:
    • Run - greenlake, play fields. 4.30 mi., 46:53, 10:55/mi., 144 ft. gain.
    • Gentle yoga - Fran.
  • Tuesday 10/20:
    • Basement - DL, OAJ, ZSQ, SN
  • Wednesday 10/21:
    • Run - track. To/from, 8 x 200 sprint. 3.58 mi., 35:30, 9:54/mi., 95 ft. gain.
  • Thursday 10/22:
    • 1.6m run w/KK in AM; walk rest. 6.22 mi., 1:43:21, 16:36/mi., 341 ft. gain.
  • Friday 10/23:
    • Walk - Wallingford, UW, Ravenna. 6.04 mi., 1:30:54, 15:03/mi., 300 ft. gain.
  • Saturday 10/24:
    • KB adv. Kevin. Lost pic, but heavy pressing (22 x 6 x 1/1, 24 x 1/1), swing ladder to finish.

Oct. 11-17, 2015

  • Sunday 10/11:
    • Walk - Billy Goat Trail. 4.75 mi., 1:50:00 (approx.), 300 ft. gain.
  • Monday 10/12:
    • Run - Lake Accotink. 5.08 mi., 1:01:08, 12:02/mi., 223 ft. gain.
  • Tuesday 10/13:
    • Run - Jo's neighborhood. 7.25 mi., 1:36:39, 13:19/mi., 387 ft gain.
  • Wednesday 10/14:
    • Day off, no exercise.
  • Thursday 10/15:
    • Walk - FCC trail by Accotink w/Pia. 2.96 mi., 51:00, 17:14/mi., 79 ft. gain.
  • Friday 10/16:
    • Day off, no exercise.
  • Saturday 10/17:
    • Walk - Burke Lake w/Pia. 4.52 mi., 1:20/31, 17:50/mi., 131 ft. gain.

Oct. 4-10, 2015

  • Sunday 10/4:
    • Walk - Ravenna, UW, wallingford, greenlake. 10.07 mi., 2:48:46, 16:46/mi., 586 ft. gain.
  • Monday 10/5:
    • Basement - bench
  • Tuesday 10/6:
    • Basement - KB aerobics
    • Run - neighborhood. 3.26 mi., 37:04, 11:22/mi., 196 ft. gain.
  • Wednesday 10/7:
    • Walk - Woodland/Greenlake. 6.27 mi., 1:46:58, 17:04/mi., 280 ft. gain.
  • Thursday 10/8:
    • Basement - 500M rows, then DL/OAJ, ZSQ/SN.
  • Friday 10/9:
    • Run/walk - 3+1, neighborhood, greenlake, play fields. 8.13 mi., 1:46:13, 13:04/mi., 254 ft. gain.
  • Saturday 10/10:
    • Day off...no exercise. Travel to DC.

Sept. 27 - Oct. 3, 2015

  • Sunday 9/27:
    • Basement - DL + KB aerobics
    • Run - neighborhood. 3.25 mi., 34:57, 10:45/mi., 230 ft. gain.
  • Monday 9/28:
    • Walk - neighborhood. 5.20 mi., 1:29:11, 17:08/mi., 326 ft. gain.
  • Tuesday 9/29:
    • Basement - DL/CL/pushup, then swings OTM. Harder than expected.
  • Wednesday 9/30:
    • Day off - no exercise.
  • Thursday 10/1:
    • Basement - KB aerobics.
  • Friday 10/2:
    • Walk(and a little running) - to/from haircut. 4.22 mi., 1:04:33, 15:19/mi., 315 ft. gain.
  • Saturday 10/3:
    • Walk - to/from KB. 1.41 mi., 24:22, 17:14/mi., 123 ft. gain.
    • KB advanced - Andrea. BU complex (10 kg bell, very hard) + indian club s-touches. Full BU TGU 1/1 10kg as part of warmup.

Sept. 20-26, 2015

  • Sunday 9/20-Saturday 9/26:
    • Sunday - Reykjavik to Minnibor w/sightseeing stops, yoga x 1 in evening
    • Monday - Yoga x 2
    • Tuesday - Yoga x 2
    • Wednesday - Yoga x 2
    • Thursday - Yoga x 2
    • Friday - Yoga x 1, transfer back to Reykjavik
    • Saturday - Sightseeing, then travel home to Seattle
    • Total est. mileage for week (hikes, etc.) - 15 mi., 1000 ft. gain.

Sept. 13-19, 2015

  • Sunday 9/13:
    • Travel to Iceland - tourist activities in Reykjavik
  • Monday 9/14:
    • Transfer to Landmannalaugar
  • Tuesday 9/15:
    • Hiking - Landmannalaugar to Alftavatn. 14.90 mi., ~3800 ft. gain.
  • Wednesday 9/16:
    • Hiking - Alftavatn to Emstur (Botnar). 11.5 mi., 1300 ft. gain.
  • Thursday 9/17:
    • Hiking - Emstur (Botnar) to Thorsmork. 10.5 mi., 1600 ft. gain.
  • Friday 9/18:
    • In Thorsmork - Mt. Valahnukur up/down. 1.5 mi., 919 ft.gain.
  • Saturday 9/19:
    • Tourist activities in Reykjavik.

Sept. 6-12, 2015

  • Sunday 9/9:
    • Basement - hamstrings
  • Monday 9/7:
    • Run w/KK - 2.05 mi., 32:02, 15:38/mi., 197 ft. gain.
    • Basement - UB
    • Gentle yoga - Fran
  • Tuesday 9/8:
    • Basment - LB.
    • Run - neighborhood. 4.05 mi., 41:48, 10:20/mi., 203 ft. gain.
  • Wednesday 9/9:
    • Run - greenlake. 4.38 mi., 46:02, 10:30/mi., 135 ft. gain.
    • Gentle yoga - Fran
  • Thursday 9/10:
    • KB 6E - Andrea.
  • Friday 9/11:
    • Run - greenlake/play fields (3+1?). 6.10 mi., 1:13:20, 12:01/mi., 135 ft. gain.
  • Saturday 9/12:
    • KB advanced - Andrea. Clean/Jerk practice.

Aug. 30 - Sept. 5, 2015

  • Sunday 8/30:
    • Upper body various in bsmt.
    • Walk in neighborhood w/Pia - 2.54 mi., 46:03, 18:09/mi., 189 ft. gain
  • Monday 8/31:
    • Gentle yoga - Fran.
  • Tuesday 9/1:
    • KB aerobics 14/16kg.
    • Run - neighborhood. 3.29 mi., 34:17, 10:26/mi., 207 ft. gain.
  • Wednesday 9/2:
    • Walk/run to/from haircut. 4.76 mi., 70:00, 14:42/mi., 150 ft.gain.
  • Thursday 9/3:
    • Basement - DL/OAJ, ZSQ/SN
  • Friday 9/4:
    • Day off, no exercise.
  • Saturday 9/5:
    • Walk - to/from KB. 1.38 mi., 24:17, 17:37/mi., 121 ft. gain.
    • KB advanced - Andrea. Alternating swings and new GFM movement. Double cleans, BU FSQ bonus.

Aug. 23-29, 2015

  • Sunday 8/23:
    • KB strength class - PR/FSQ 16/18, then snatches OTM 16/18.
  • Monday 8/24:
    • Run - woodland w/KK. 1.59 mi., 21:29, 13:28/mi., 141 ft.gain
    • Baasement - DL, abs, calves
    • Gentle Yoga w/Pia.
  • Tuesday 8/25:
    • Walk - greenlake w/Pia. 3.14 mi., 56:19, 17:56/mi., 108 ft. gain.
    • Basement - upper body
  • Wednesday 8/26:
    • Run - greenlake/woodland. 5.00 mi., 57:16, 11/27/mi., 268 ft. gain.
    • Gentle yoga w/Pia.
  • Thursday 8/27:
    • KB 6E - Andrea. Bent press progression.
  • Friday 8/28:
    • Basement - DO/OAJ
    • Run - neighborhood. 3.21 mi., 34:25, 10:44/mi., 233 ft. gain.
  • Saturday 8/29:
    • Walk - Lake Union. 8.66 mi., 2:09:54, 15:01/mi., 411 ft. gain.

Aug. 16-22, 2015

  • Sunday 8/16:
    • KB strength class - BB DL and then the Dirty Changster
  • Monday 8/17:
    • Run - 1.5@13 w/Kevin, 3.27@10:15 neighborhood. 4.81 mi., 54:50, 390 ft. gain.
    • Gentle yoga w/Pia
  • Tuesday 8/18:
    • Kettlebell aerobics
    • Short neighborhood route - 2.15 mi., 21:45, 10:06/mi., 144 ft. gain.
  • Wednesday 8/19:
    • 250M rows and BB DL for sets.
    • Walk - 3x15. 3.25 mi., 47:58, 14:46/mi., 207 ft. gain.
  • Thursday 8/20:
    • Run - greenlake/play fields. 4.28 mi., 48:05, 11:14/mi., 131 ft. gain.
    • KB intermediate - Andrea. No record of workout.
  • Friday 8/21:
    • Basement quickie - 500M rows and abs.
  • Saturday 8/22:
    • Hike - Kendall Katwalk w/Pia. 14.19 mi., 6:09:25, 26:02/mi., 3770 ft. gain.
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