Oct. 25-31, 2015

  • Sunday 10/25:
    • Basement - KB aerobics.
    • Run - neighborhood. 3.34 mi., 33:03, 9:54/mi., 212 ft. gain.
  • Monday 10/26:
    • Walk - woodland/greenlake. 8.06 mi., 2:12:47, 16:28/mi., 382 ft. gain.
    • Gentle yoga - Fran.
  • Tuesday 10/27:
    • Day off - no exercise.
  • Wednesday 10/28:
    • Basement - UB (bench, BB MP, KB rows
  • Thursday 10/28:
    • Basement - DL/OAJ, KB aerobics
  • Friday 10/30:
    • Walk - Lake Union to haircut, then home. 10.18 mi., 2:57:05, 17:24/mi., 547 ft. gain. Great rainbow w/no rain.

  • Saturday 10/31:
    • Basement - UB various

Oct. 18-24, 2015

  • Sunday 10/18:
    • Basement - various.
    • Run - neighborhood (3+1). 4.03 mi., 48:06, 11:56/mi., 202 ft. gain.
  • Monday 10/19:
    • Run - greenlake, play fields. 4.30 mi., 46:53, 10:55/mi., 144 ft. gain.
    • Gentle yoga - Fran.
  • Tuesday 10/20:
    • Basement - DL, OAJ, ZSQ, SN
  • Wednesday 10/21:
    • Run - track. To/from, 8 x 200 sprint. 3.58 mi., 35:30, 9:54/mi., 95 ft. gain.
  • Thursday 10/22:
    • 1.6m run w/KK in AM; walk rest. 6.22 mi., 1:43:21, 16:36/mi., 341 ft. gain.
  • Friday 10/23:
    • Walk - Wallingford, UW, Ravenna. 6.04 mi., 1:30:54, 15:03/mi., 300 ft. gain.
  • Saturday 10/24:
    • KB adv. Kevin. Lost pic, but heavy pressing (22 x 6 x 1/1, 24 x 1/1), swing ladder to finish.

Oct. 11-17, 2015

  • Sunday 10/11:
    • Walk - Billy Goat Trail. 4.75 mi., 1:50:00 (approx.), 300 ft. gain.
  • Monday 10/12:
    • Run - Lake Accotink. 5.08 mi., 1:01:08, 12:02/mi., 223 ft. gain.
  • Tuesday 10/13:
    • Run - Jo's neighborhood. 7.25 mi., 1:36:39, 13:19/mi., 387 ft gain.
  • Wednesday 10/14:
    • Day off, no exercise.
  • Thursday 10/15:
    • Walk - FCC trail by Accotink w/Pia. 2.96 mi., 51:00, 17:14/mi., 79 ft. gain.
  • Friday 10/16:
    • Day off, no exercise.
  • Saturday 10/17:
    • Walk - Burke Lake w/Pia. 4.52 mi., 1:20/31, 17:50/mi., 131 ft. gain.

Oct. 4-10, 2015

  • Sunday 10/4:
    • Walk - Ravenna, UW, wallingford, greenlake. 10.07 mi., 2:48:46, 16:46/mi., 586 ft. gain.
  • Monday 10/5:
    • Basement - bench
  • Tuesday 10/6:
    • Basement - KB aerobics
    • Run - neighborhood. 3.26 mi., 37:04, 11:22/mi., 196 ft. gain.
  • Wednesday 10/7:
    • Walk - Woodland/Greenlake. 6.27 mi., 1:46:58, 17:04/mi., 280 ft. gain.
  • Thursday 10/8:
    • Basement - 500M rows, then DL/OAJ, ZSQ/SN.
  • Friday 10/9:
    • Run/walk - 3+1, neighborhood, greenlake, play fields. 8.13 mi., 1:46:13, 13:04/mi., 254 ft. gain.
  • Saturday 10/10:
    • Day off...no exercise. Travel to DC.

Sept. 27 - Oct. 3, 2015

  • Sunday 9/27:
    • Basement - DL + KB aerobics
    • Run - neighborhood. 3.25 mi., 34:57, 10:45/mi., 230 ft. gain.
  • Monday 9/28:
    • Walk - neighborhood. 5.20 mi., 1:29:11, 17:08/mi., 326 ft. gain.
  • Tuesday 9/29:
    • Basement - DL/CL/pushup, then swings OTM. Harder than expected.
  • Wednesday 9/30:
    • Day off - no exercise.
  • Thursday 10/1:
    • Basement - KB aerobics.
  • Friday 10/2:
    • Walk(and a little running) - to/from haircut. 4.22 mi., 1:04:33, 15:19/mi., 315 ft. gain.
  • Saturday 10/3:
    • Walk - to/from KB. 1.41 mi., 24:22, 17:14/mi., 123 ft. gain.
    • KB advanced - Andrea. BU complex (10 kg bell, very hard) + indian club s-touches. Full BU TGU 1/1 10kg as part of warmup.
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