May 24-30, 2015

• Sunday 5/24:
• Walk - Carkeek Park w/Pia. 3.84 mi., 1:22:18, 21:24/mi., 590 ft. gain.

• Monday 5/25:
• Run - to/from WEW incl. Greenlake. 6.91 mi., 1:20:47, 11:42/mi., 515 ft. gain.

• Tuesday 5/26:
• Basement - warmup, then OAJ/DL/SN/ZSQ. Alternating 14/16 on jerks, not sure why.

• Wednesday 5/27:
• Run - Greenlake/Woodland trails. 4.35 mi., 45:23, 10:26 mi., 207 ft. gain.

• Thursday 5/28:
• Basement - TGU warmup, then SW/CL/PP/SQ/SN ladders.

• Friday 5/29:
• Run - UW, Fremont, Lake Union, Shine. 8.05 mi., 1:38:58, 12:18/mi., 174 ft. gain.

• Saturday 5/30:
• KB advanced - Kevin. 3's with static starts.
• Walk - KBs, Univ. Farmer's Market. 4.29 mi., 1:20:23, 16:27/mi., 217 ft. gain.

May 17-23, 2015

• Sunday 5/17:
• Walk - Discovery Park w/Pia. 4.04 mi., 1:21:24, 20:10/mi., 436 ft. gain.

• Monday 5/18:
• Run - neighborhood. 3.34 mi., 32:26, 9:46/mi., 211 ft. gain.
• Gentle yoga w/Pia.

• Tuesday 5/19:
• Run - Woodland Park. 4.29 mi., 45:24, 10:35/mi., 278 ft. gain.

• Wednesday 5/20:
• Basement - 30 min. GPP meal.
• Run - neighborhood. 3.28 mi., 33:03, 10:05/mi., 210 ft. gain.

• Thursday 5/21:
• Basement - random acts of variety.

• Friday 5/22:
• Day off - no exercise.

• Saturday 5/23:
• Run (3+1) - Greenlake, Fremont, UW, Ravenna. 9.60 mi., 1:57:02, 12:12/mi., 501 ft. gain.

May 10-16, 2015

• Sunday 5/10:
• Treadmill run at Charleston hotel - approx. 2.25 mi.
• Dumbbell aerobics - SW, CL, PR, SN, FSQ 1 +1 @ 30 lbs., 10 rounds.

• Monday 5/11:
• Run - Franconia loop. 6.30 mi., 1:19:35, 12:38/mi., 345 ft. gain.

• Tuesday 5/12:
• Run - Accotink. 5.10 mi., 1:02:28, 12:15/mi., 177 ft. gain.

• Wednesday 5/13:
• Off - travel to Seattle.

• Thursday 5/14:
• Off - recovery GAR.

• Friday 5/15:
• Basment - Swings, DL, GSQ.
• Run - to Horizon House. 5.13 mi., 55:38, 10:51/mi., 341 ft. gain.

• Saturday 5/16:
• KB advanced - Kevin. Presses and squats.

May 3-9, 2015

• Sunday 5/3:
• Day off - travel to Crontonville.

• Monday 5/4:
• Run - to/from Crotonville dam. 5.40 mi., 59:42, 11:04/mi., 62 ft. gain.

• Tuesday 5/5:
• Day off - LCD in Crotonville.

• Wednesday 5/6:
• Run - Crotonville campus laps. 5.49 mi., 1:24:00, 15:19/mi., 794 ft. gain.

• Thursday 5/7:
• Run - to/from Crotonville dam. 6.05 mi., 1:20:18, 10:17/mi., 56 ft. gain.

• Friday 5/8:
• Day off - travel to Charleston

• Saturday 5/9:
• Day off - Charleston activities.

Apr. 26 - May 2, 2015

• Sunday 4/26:
• Basement: clean and press ladders, then snatches on the minute.

• Monday 4/27:
• Run - greenlake and play fields. 4.41 mi., 49:56, 11:20/mi., 143 ft. gain.
• Gentle yoga class with Pia.

• Tuesday 4/28:
• KB intermediate - David. Bottoms up pressing, then PR/SQ/CL complexes.

• Wednesday 4/29:
• Run - greelake, woodland park. 4.38 mi., 51:43, 11:48/mi., 205 ft. gain.

• Thursday 4/30:
• Basment - general warmup, then TGUs.
• Run - neighborhood. 4.05 mi., 42:24, 10:28/mi., 304 ft. gain.
• April YTD metrics - 339.6 mi., 20,526 ft. gain.

• Friday 5/1:
• Walk - to/from card store w/Pia. 3.91 mi., 1:06:39, 17:02/mil., 263 ft. gain.

• Saturday 5/2:
• Basement - OAJ/DL/SN/ZSQ, then light swings/cleans to make 300 reps.
• Run - woodland park. 5.08 mi., 55:43, 10:58/mi., 306 ft. gain.