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.