Apr. 19-25, 2015

  • Sunday 4/19:
    • Walk - Lake Union w/Pia. 5.20 mi. (watch was off for most of a mile), 1:37:34, 18:45/mi., 200 ft. gain.
  • Monday 4/20:
    • Run - play fields, greenlake. 3.5 mi., 34:37, 9:53/mi., 450 ft. gain. Walked the last mile home, HR stayed up close to 120.
  • Tuesday 4/21:
    • KB aerobics, 9 rounds in 30 min.
    • Run - neighborhood. 3.27 mi., 37:07, 11:21/mi., 182 ft. gain.
  • Wednesday 4/22:
    • Run - greenlake, play fields (3 + 1 x 2, then 5 short hills). 4.81 mi., 1:01:30, 12:47/mi., 212 ft. gain.
  • Thursday 4/23:
    • KB intermediate - Kathleen/George. Multi-station workout with lots of Z drills.
  • Friday 4/24:
    • Run - neighborhood longer. 5.82 mi., 1:04:02, 11:00/mi., 304 ft. gain.
  • Saturday 4/25:
    • KB int - Kathleen. TGU/Swing to start, then partner workout below. Dropped some 8's to 5's, one extra set of 5s. GSQ @20kg, DL @40kg.

Apr. 12-18, 2015

  • Sunday 4/12:
    • Basment - TGU, squat, split squat, etc. w/XVest. ~35 min.
  • Monday 4/13:
    • Walk/run with new hiking boots. 5.73 mi., 1:18:11, 13:39/mi., 377 ft. gain.
  • Tuesday 4/14:
    • Basement - family fave plus rowing, jump rope and abs.
  • Wednesday 4/15:
    • Run - neighborhood and greenlake. 5.24 mi., 53:49, 10:16/mi., 206 ft. gain.
    • KB 3E - Anna. Lots of swings 5/5/5/5/5 and wagon wheel.
  • Thursday 4/16:
    • Run - woodland park. 4.71 mi., 51:53, 11:01/mi., 356 ft. gain.
  • Friday 4/17:
    • Run - to/from haircut. 4.55 mi., 47:07, 10:21/mi., 410 ft. gain.
  • Saturday 4/18:
    • Walk - P/O, greenlake, revs, KB. 5.10 mi., 1:22:48, 16:14/mi., 227 ft. gain.
    • KB adv - Kevin. A little of everything, 2 rounds, 14kg for everything. Hard. Per KK, add cleans to FSQs, Thrusters for additional tough love.

Apr. 5-11, 2015

  • Sunday 4/5:
    • 2 x walk in West Seattle w/Pia - Lincoln Park, Schmitz Preserve. No garmin, est. from Google Maps: 4.05 mi., 425 ft. gain.
  • Monday 4/6:
    • Run - neighborhood. 3.98 mi., 41:24, 10:24/mi., 213 ft. gain.
    • Gentle yoga w/Pia.
  • Tuesday 4/7:
    • Run - woodland park (tr). 4.28 mi., 46:31, 10:54/mi., 361 ft. gain./li>
    • KB 6e - Kathleen. Cleans, see-saw presses, and front squats (2 rounds).
  • Wednesday 4/8:
    • Run - neighborhood. 3.09 mi., 30:43, 9:57/mi., 174 ft. gain.
  • Thursday 4/9:
    • Run - Greenlake. 3.40 mi., 34:44, 10:14/mi., 95 ft. gain.
    • KB 6e - Andrea. Uppercuts.
  • Friday 4/10:
    • Day off - no exercise.
  • Saturday 4/11:
    • Basement - family fave plus supplements and OTM swings to finish.
    • Run - post workout, neighborhood. 4.48 mi., 47:57, 10:42/mi., 361 ft. gain.

Mar. 29 - Apr. 4, 2015

  • Sunday 3/29:
    • Walk - Discovery Park w/Pia. 4.28 mi., 1:25:57, 20:06/mi., 338 ft. gain.
  • Monday 3/30:
    • KB 3e - Kathleen. Lots of uppercuts.
  • Tuesday 3/31:
    • Run - greenlake/woodland. 4.70 mi., 47:55, 10:12/mi., 269 ft. gain.
  • Wednesday 4/1:
    • Basement - family favorite plus abs.
    • Run - neighborhood. 2.93 mi., 33:59, 11:35/mi., 217 ft. gain.
  • Thursday 4/2:
    • Run - greenlake/woodland. 3.66 mi., 38:43, 10:35/mi., 89 ft. gain.
  • Friday 4/3:
    • Quick and dirty basement workout.
  • Saturday 4/4:
    • Walk - greenlake, coffe, KBs, wallingford. 6.16 mi., 1:44:39, 16:59/mi., 223 ft. gain.
    • KB adv. - Kevin. Double presses, then double cleans

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