Aug. 23-29, 2015

  • Sunday 8/23:
    • KB strength class - PR/FSQ 16/18, then snatches OTM 16/18.
  • Monday 8/24:
    • Run - woodland w/KK. 1.59 mi., 21:29, 13:28/mi., 141 ft.gain
    • Baasement - DL, abs, calves
    • Gentle Yoga w/Pia.
  • Tuesday 8/25:
    • Walk - greenlake w/Pia. 3.14 mi., 56:19, 17:56/mi., 108 ft. gain.
    • Basement - upper body
  • Wednesday 8/26:
    • Run - greenlake/woodland. 5.00 mi., 57:16, 11/27/mi., 268 ft. gain.
    • Gentle yoga w/Pia.
  • Thursday 8/27:
    • KB 6E - Andrea. Bent press progression.
  • Friday 8/28:
    • Basement - DO/OAJ
    • Run - neighborhood. 3.21 mi., 34:25, 10:44/mi., 233 ft. gain.
  • Saturday 8/29:
    • Walk - Lake Union. 8.66 mi., 2:09:54, 15:01/mi., 411 ft. gain.

Aug. 16-22, 2015

  • Sunday 8/16:
    • KB strength class - BB DL and then the Dirty Changster
  • Monday 8/17:
    • Run - 1.5@13 w/Kevin, 3.27@10:15 neighborhood. 4.81 mi., 54:50, 390 ft. gain.
    • Gentle yoga w/Pia
  • Tuesday 8/18:
    • Kettlebell aerobics
    • Short neighborhood route - 2.15 mi., 21:45, 10:06/mi., 144 ft. gain.
  • Wednesday 8/19:
    • 250M rows and BB DL for sets.
    • Walk - 3x15. 3.25 mi., 47:58, 14:46/mi., 207 ft. gain.
  • Thursday 8/20:
    • Run - greenlake/play fields. 4.28 mi., 48:05, 11:14/mi., 131 ft. gain.
    • KB intermediate - Andrea. No record of workout.
  • Friday 8/21:
    • Basement quickie - 500M rows and abs.
  • Saturday 8/22:
    • Hike - Kendall Katwalk w/Pia. 14.19 mi., 6:09:25, 26:02/mi., 3770 ft. gain.

Aug. 9-15, 2015

  • Sunday 8/9:
    • Basement - rowing, abs.
  • Monday 8/10:
    • Basement - BP, DL, SQ and variants.
  • Tuesday 8/11:
    • Walk - greenlake/woodland. 4.25 mi., 1:10:09, 16:31/mi., 249 ft. gain.
    • Yoga in the park.
  • Wednesday 8/12:
    • Walk - greenlake/ravenna w/Pia. 4.02 mi., 1:14:01, 18:24/mi., 135 ft. gain.
  • Thursday 8/13:
    • Walk - to/from rose garden. 2.98 mi., 49:12, 16:25/mi., 177 ft.gain.
    • KB intermediate - Andrea. Carries and sitouts, then bottoms up presses, FSQ.
  • Friday 8/14:
    • Basement - family fave.
  • Saturday 8/15:
    • Walk - Discovery Park w/Pia. 4.30 mi., 1:28:59, 20:40/mi., 421 ft. gain.

Aug 2-8, 2015

  • Sunday 8/2:
    • Run - woodland laps x 2, walk to/from. 4.64 mi., 58:03, 12:31/mi., 309 ft. gain.
  • Monday 8/3:
    • Walk - neighborhood 4 x 15. 4.04 mi., 1:00:35, 14:53/mi., 203 ft. gain.
  • Tuesday 8/4:
    • Basement - family fave.
    • Run - neighborhood variant. 3.30 mi., 32:59, 10:01/mi., 170 ft. gain.
  • Wednesday 8/5, Thursday 8/6:
    • Days off, no exercise.
  • Friday 8/7:
    • Basement - push/pull/press.
    • Run - greenlake/woodland. 4.01 mi., 40:36, 10:08/mi., 56 ft. gain.
  • Saturday 8/8:
    • KB adv. - Kevin. Double FSQ, then swing/pushup supersets.
    • Walk - Queen Anne hills with Pia and Dorothy. 3.90 mi. (incl. to KBs.), 1:37:06, 24:56/mi., 656 ft. gain.

July 26 - Aug. 1, 2015

  • Sunday 7/26:
    • Run - Ravenna, UW, Wallilngford. 6.05 mi., 1:04:35, 10:40/mi., 362 ft. gain.
  • Monday 7/27:
    • Gentle yoga - Fran.
  • Tuesday 7/28:
    • Basement - heavy shorty.
    • Run - neighborhood. 3.29 mi., 36:12, 11:00/mi., 190 ft.gain
  • Wednesday 7/29:
    • Run - woodland park. 3.50 mi., 37:26, 10:42/mi., 269 ft. gain.
  • Thursday 7/30:
    • Basement - light dbl. CL/PR/FSQ supersetted with swings.
    • Run - greenlake. 3.51 mi., 36:36, 10:26/mi., 101 ft. gain.
  • Friday 7/31:
    • Day off, no exercise.
  • Saturday 8/1:
    • Walk to/from coffee, KBs. 1.96 mi., 34:15, 17:28/mi., 113 ft. gain.
    • KB double - int., adv. (1) KB aerobics - cl, pr, sq, sn 16, 18, 20 x 1 + 1; (2) stations - postural rows, sled push/pull, stir pot/swing, see/saw 2x12 (1 min, 45 sec.).
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