Jan. 25-31, 2015

• Sunday 1/25:
• Run - neighborhood hills. 5.08 mi., 55:47, 10:59/mi., 623 ft. gain.

• Monday 1/26:
• Run - discovery park. 4.28 mi., 49:03, 11:28/mi., 531 ft. gain.

• Tuesday 1/27:
• Walk - to/from Brooks store in Frement w/Pia. 3.80 mi., 1:10:00, 18:25/mi., 250 ft. gain.

• Wednesday 1/28:
• Basement - DL/SQ supersets.
• Run - neighborhood. 3.34 mi., 34:34, 10:21/mi., 226 ft. gain.

• Thursday 1/29:
• Run - greenlake, woodland (tr). 5.43 mi., 53:14, 9:48 mi., 233 ft. gain.
• KB intermediate - Kathleen. Lots of abs, then 2/3/5 moving complex (CL, PR, SQ) 16kg.

• Friday 1/30:
• Run - greenlake, plan fields (rd). 4.32 mi., 42:35, 9:51/mi., 180 ft. gain.

• Saturday 1/31:
• KB advanced - Kevin. KB cardio (20 min.), alternating 16kg/18kg.

Jan. 18-24, 2015

• Sunday 1/18:
• Basement - pipe work

• Monday 1/19:
• Run - neighborhood (r). 6.31 mi., 1:04:29, 10:13/mi., 453 ft. gain.

• Tuesday 1/20:
• Run - 2 x greenlake (t). 6.63 mi., 1:04:44, 9:46/mi., 105 ft. gain.
• KB intermediate - Kathleen - deep 6.

• Wednesday 1/21:
• Run - neighborhood (r). 4.05 mi., 41:57, 10:21/mi., 249 ft. gain.

• Thursday 1/22:
• DL/OAJ, ZSQ/SN, dbl SW OTM, plate lifts to finish. 500 reps total, ~75 min.

• Friday 1/23:
• Run - greenlake, woodland (t). 5.08 mi., 52:22, 10:18/mi., 180 ft. gain.

• Saturday 1/24:
• KB advanced - Kevin. Chain with 16kg.

Jan. 11-17, 2015

• Sunday 1/11:
• Basement - DL/OAJ, ZSQ/SN, swings OTM, calves and forearms to finish.

• Monday 1/12:
• Run - play fields, greenlake. 4.30 mi., 42:42, 9:56/mi., 125 ft. gain.
• KB intermediate - Dave Quasha - "deep 6".

• Tuesday 1/13:
• Run - neighborhood. 4.04 mi., 40:55, 10:08/mi., 312 ft. gain.

• Wednesday 1/14:
• KB 3e - Kevin.

• Thursday 1/15:
• Run - greenlake, woodland (t). 6.24 mi., 1:04:14, 10:18/mi., 433 ft. gain.
• KB intermediate - Kevin. Heavy snatches (20kg for me).

• Friday 1/16:
• Run - neighborhood. 4.10 mi., 40:24, 9:51/mi., 285 ft. gain.

• Saturday 1/17:
• Run - greenlake, woodland (t) 3 x 1 min. stride to finish. 6.29 mi., 1:03:48, 10:09/mi., 453 ft. gain.

Jan. 4-10, 2015

• Sunday 1/4:
• Run - neighborhood, greenlake. 8.25 mi., 1:24:04, 10:11/mi., 315 ft. gain.

• Monday 1/5:
• Run - woodland park (T). 3.21 mi., 35:37, 11:06/mi., 315 ft. gain.

• Tuesday 1/6:
• KB intermediate - Andrea (various).

• Wednesday 1/7:
• Basement - SQ/GSQ warmup, complex, renegade rows, unweighted TGUs to cool down.

• Thursday 1/8:
• Run - neighborhood, greenlake. 6.29 mi., 1:02:33, 9:57/mi., 299 ft. gain.
• Basement - various UB exercises.

• Friday 1/9:
• Run/walk - 3/1 to/from haircut. 6.53 mi., 1:18:09, 11:58/mi., 456 ft. gain.

• Saturday 1/10:
• KB advanced - Kevin. Drop set hell.
• Run - lake union. 6.21 mi., 1:03:07, 10:10/mi., 118 ft. gain.

Dec. 28, 2014 - Jan. 3, 2015

• Sunday 12/28:
• Run/walk - Lake Union, UW, Ravenna. 1.5k run/0.5k walk x 5+. 10.71 mi., 2:09:08, 12:04/mi., 423 ft. gain.

• Monday 12/29:
• Walk - greenlake, woodland park. 4.28 mi., 56:18, 15:30/mi., 253 ft. gain. Garmin data shows a slower walk (watch left on at home).

• Tuesday 12/30:
• Basement - bench day.

• Wednesday 12/31:
• Run - greenlake. 3.40 mi., 34:11, 10:04/mi., 118 ft. gain.

• 2014 metrics:
• 215 run/walk/hike days - 1270 mi. (900 run, 370 walk), 89,000 ft. elevation gain
• 183 strength days (KB 3e/6e/adv, TSC, basement, etc.)
• 111 double workout days
• 39 days off

• Thursday 1/1:
• DL/OAJ and ZSQ/SN supersets, x 6 for the new year.
• Run - neighborhood. 3.25 mi., 31:16, 9:38/mi., 233 ft. gain.

• Friday 1/2:
• Run - woodland hills. Turned watch off after 4 mi. 4.00 mi., 42:02, 10:30/mi., 308 ft. gain.

• Saturday 1/3:
• KB advanced - Kevin. Supersets of TGU/press and FSQ/swing.