July 19-25, 2015

  • Sunday 7/19:
    • Queen Anne stairs w/Pia. 3.40 mi., 1:13:36, 21:40/mi., 659 ft. gain.
    • Basement - quick abs workout.
  • Monday 7/20:
    • Day off, no exercise.
  • Tuesday 7/21:
    • Run - greenlake/woodland park. 5.07 mi., 55:00, 10:55/mi., 199 ft.gain.
    • Basement - upper body.
  • Wednesday 7/22:
    • Basement - lower body
    • Run - short neighborhood. 2.41 mi., 23:35, 9:48/mi., 139 ft. gain.
  • Thursday 7/23:
    • Basement - KB aerobics.
  • Friday 7/24:
    • Hike - Melakwa Lake w/Pia. 8.73 mi., 4:03:47, 27:56/mi., 3078 ft. gain.
  • Saturday 7/25:
    • KB adv. - Kevin. Good body weight mix, then KB aerobics. Looped 14, 16, 18 kg.
    • Walk to/from class. 1.43 mi., 24:14, 16:56/mi., 115 ft. gain.

July 12-18, 2015

  • Sunday 7/12:
    • Basement - DL/OAJ, ZSQ/SN
    • Run - neighborhood. 4.07 mi., 43:16, 10:38/mi., 212 ft gain.
  • Monday 7/13:
    • Run - greenlake, play fields. 4.21 mi., 45:30, 10:56 mi., 138 ft. gain. 3.25 @ 10:15/mi., walk/run rest.
  • Tuesday 7/14:
    • Shorty basement workout - SLDL and light double bell clean and jerks.
    • Run - short nhood. 3.08 mi., 31:07, 10:06/mi., 171 ft. gain.
  • Wednesday 7/15:
    • Walk - glasses, greenlake w/Pia. 3.98 mi., 1:11:05, 17:52/mi., 130 ft. gain.
  • Thursday 7/16:
    • Basement - DL/OAJ, ZSQ/SN
  • Friday 7/17:
    • Walk(/run) - neighborhood, greenlake, play fields. 8.13 mi., 1:59:27, 14:42/mi., 299 ft. gain.
  • Saturday 7/18:
    • KB advanced - Kevin. Double presses and front squats. 2 x 14kg for all.

July 5-11, 2015

  • Sunday 7/5:
    • Basement - variant on the family fave workout.
    • Run - woodland park. 4.55 mi., 47:45, 10:29/mi., 299 ft. gain.
  • Monday 7/6:
    • Core/mobility in basement, then neighborhood run - 4.21 mi., 50:06, 11:55/mi., 258 ft. gain.
  • Tuesday 7/7:
    • Run - greenlake, woodland park. 5.04 mi., 52:58, 10:31/mi., 202 ft gain.
  • Wednesday 7/8:
    • Day off, no exercise.
  • Thursday 7/9:
    • Basement - OAJ, DL, core.
  • Friday 7/10:
    • Day off, no exercise.
  • Saturday 7/11:
    • KB advanced - Kevin. Lots of warmup, then swings and double presses.

June 28 - July 4, 2015

  • Sunday 6/28:
    • Sedona - Cathedral Rock hike/run w/Pia. 5.39 mi., 1:38:53, 18:20/mi., 500 ft. gain.
  • Monday 6/29:
    • Flagstaff - city trail w/Pia. 2.13 mi., 38:30, 18:05/mi., 89 ft. gain.
  • Tuesday 6/30:
    • Run - Flagstaff city trail. 5.65 mi., 1:06:04, 11:42/mi., 152 ft. gain.
  • Wednesday 7/1:
    • Walk - to/from Starbucks in Flagstaff. 2.26 mi., 38:38, 17:03/mi., 51 ft. gain.
  • Thursday 7/2:
    • Flagstaff hike - Red Mountain w/Pia. 2.58 mi., 50:31, 19:33/mi., 297 ft.gain
  • Friday 7/3:
    • Run (some walking) - Phoenix golf course. 5.71 mi., 1:12:37, 12:43/mi., 35 ft. gain.
  • Saturday 7/4:
    • Day off - travel home from Phoenix.
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