Aug. 7-13, 2016

  • Sunday 8/7:
    • Hike - Granite Mtn. 7.94 mi., 245 min., 30:52/mi., 3693 ft. gain./li>
  • Monday 8/8:
    • Walk - neighborhood. 2.10 mi., 40 min., 18:53/mi., 110 ft. gain.
  • Tuesday 8/9:
    • Day off, no exercise.
  • Wednesday 8/10:
    • Walk - neighborhood. 1.50 mi., 28 min., 18:40/mi., 87 ft. gain.
  • Thursday 8/11:
    • Basement - UB. 20 min.
  • Friday 8/12:
    • Walk - neighborhood. 2.43 mi., 45 min., 18:25/mi., 84 ft. gain.
  • Saturday 8/13:
    • Basement - UB. 66 min.

July 31 - Aug. 6, 2016

  • Sunday 7/31:
    • Hike - some trail out near Roslyn. 2.97 mi., 101 min., 33:57/mi., 1348 ft. gain.
  • Monday 8/1:
    • Basement - Bench, MP. 50 min.
  • Tuesday 8/2:
    • Walk - greenlake. 3.49 mi., 63 min., 18:05/mi., 74 ft. gain.
  • Wednesday 8/3:
    • Basement - KB aerobics++. 24 min.
  • Thursday 8/4:
    • Run - greenlake/play fields. 4.28 mi., 50 min., 11:28/mi., 117 ft. gain.
  • Friday 8/5:
    • Day off, no exercise.
  • Saturday 8/6:
    • Basement - UB. 70 min.

July 24-30, 2016

  • Sunday 7/24:
    • Basement - UB, 25 min.
    • Run - track. 2.35 mi., 25 min., 10:5/mi., 6 ft. gain.
  • Monday 7/25:
    • Run - Victoria harbor. 4.77mi., 51 min., 10:36/mi., 0 ft. gain (??).
  • Tuesday 7/26:
    • Run - Victoria. 3.20 mi., 41 min., 12:42/mi., 0 ft. gain
  • Wednesday 7/27:
    • Day off, no exercise.
  • Thursday 7/28:
    • Basement - UB. 75 min.
  • Friday 7/29:
    • Walk - to/from wallingford. 2.24 mi., 39 min., 17:36/mi., 44 ft. gain.
  • Saturday 7/30:
    • Basement - various. 35 min.
    • Run - neighborhood. 2.29 mi., 27 min., 11:42/mi., 114 ft. gain.

July 17-23, 2016

  • Sunday 7/17:
    • Hike - Mt. Rainier, Sunrise to Fremont Fire Lookout. 5.81 mi., 131 min., 22:31/mi., 1438 ft. gain.
  • Monday 7/18:
    • Day off.
  • Tuesday 7/19:
    • Basment - KB aerobics. 31 min.
    • Run - neighborhood. 2.61 mi., 29 min., 11:13/mi., 125 ft. gain.
  • Wednesday 7/20:
    • Run - greenlake. 3.43 mi., 38 min., 11:11/mi., 85 ft. gain.
  • Thursday 7/21:
    • Basement - various lifts, rolling. 44 min.
  • Friday 7/22:
    • Day off.
  • Saturday 7/23:
    • KB adv. Kevin. KB aerobics, CL, PR, SW, SN 2-3-5 for each lift in turn, singles for others, 14 kg.
    • Walk - neighborhood. 3.19 mi., 57 min., 17:51/mi., 207 ft. gain.

July 10-16, 2016

  • Sunday 7/10:
    • Basement - UB. 51 min.
    • Walk - neighborhood. 3.17 mi., 53 min., 16:40/mi., 175 ft. gain.
  • Monday 7/11:
    • Run - neighborhood. 2.26 mi., 24 min., 10:46/mi., 111 ft. gain.
    • Gentle yoga - Fran.
  • Tuesday 7/12:
    • Basement - UB. 31 min.
    • Run - neighborhood. 2.36 mi., 27 min., 11:18/mi., 152 ft. gain.
  • Wednesday 7/13:
    • Basement - KB hold 2x14, plank, bar hang. 29 min.
  • Thursday 7/14:
    • Run - greenlake. 3.42 mi., 38 min., 10:59/mi., 93 ft. gain.
  • Friday 7/15:
    • Hike - Mt. St. Helens. Boundary trail to Harry's Ridge. 8.37 mi., 187 min., 22:22/mi., 1620 ft. gain. Mostly cloudy, one partial crater view.
  • Saturday 7/16:
    • 2 hikes at Mt. Rainier - grove of the patriarchs, Crystal Mountain gondola. Totals: 2.67 mi., 71 min., 350 ft. gain.

July 3-9, 2016

  • Sunday 7/3, Monday 7/4:
    • No exercise - DC, then travel home to Seattle.
  • Tuesday 7/5:
    • Basement - UB. 42 min.
    • Run - neighborhood. 2.93 mi., 32 min., 11:00/mi., 196 ft. gain.
  • Wednesday 7/6:
    • Run - neighborhood. 2.16 mi., 23 min., 10:39/mi., 104 ft. gain.
    • Basement - rack holds, bar hangs, planks (not many)
  • Thursday 7/7:
    • Basement - various. 57 min.
  • Friday 7/8:
    • Run - woodland, greenlake. 4.59 mi., 54 min., 11:57/mi., 268 ft. gain.
  • Saturday 7/9:
    • Day off.

June 26 - July 2, 2016

  • Sunday 6/26:
    • Mostly walk - 0.4 mi. run on track. 2.61 mi., 43 min. 16:17/mi., 118 ft. gain
  • Monday 6/27:
    • Day off
  • Tuesday 6/28:
    • Day off - travel to DC.
  • Wednesday 6/29:
    • Hike - Old Rag. 9.40 mi., 297 min., 31:40/mi., 2591 ft. gain.
  • Thursday 6/30:
    • Run - wakefield. 5.13 mi., 65 min., 12:41/MI., 212 ft. gain.
  • Friday 7/1, Sat 7/2:
    • Days off, Sean/Rachel's wedding.

June 26 - July 2, 2016

  • Sunday 6/26:
    • Mostly walk - 0.4 mi. run on track. 2.61 mi., 43 min. 16:17/mi., 118 ft. gain
  • Monday 6/27:
    • Day off
  • Tuesday 6/28:
    • Day off - travel to DC.
  • Wednesday 6/29:
    • Hike - Old Rag. 9.40 mi., 297 min., 31:40/mi., 2591 ft. gain.
  • Thursday 6/30:
    • Run - wakefield. 5.13 mi., 65 min., 12:41/MI., 212 ft. gain.
  • Friday 7/1, Sat 7/2:
    • Days off, Sean/Rachel's wedding.

June 19-25, 2016

  • Sunday 6/19:
    • Walk - UW, Ravenna. 5.87 mi., 105 min., 17:56/mi., 345 ft. gain.
  • Monday 6/20:
    • Walk - neighborhood. 2.38 mi., 41 min., 17:04/mi., 222 ft gain.
  • Tuesday 6/21:
    • Basement - UB, 60 min.
  • Wednesday 6/22:
    • Walk - greenlake. 3.62 mi., 63 min., 17:26/mi., 82 ft. gain.
  • Thursday 6/23:
    • Day off, no exercise.
  • Friday 6/24:
    • Basement - UB. 30 min.
    • Walk - neighborhood. 2.09 mi., 36 min., 17:24/mi., 139 ft. gain.
  • Saturday 6/25:
    • Walk - to/from Fremont. 4.63 mi., 94 min., 16:17/mi., 312 ft. gain.

June 12-18, 2016

  • Sunday 6/12:
    • Basement - KB aerobics. 29 min.
    • Run - neighborhood. 3.19 mi., 36 min., 11:15/mi., 176 ft. gain.
  • Monday 6/13:
    • Basement - various (focus on R leg). 45 min.
  • Tuesday 6/14:
    • Run - greenlake, play fields. 4.32 min. 48 min., 11:00/mi., 131 ft. gain.
  • Wednesday 6/15:
    • Basement - UB. 24 min.
    • Run - neighborhood. 2.56 mi., 27 min., 10:27/mi., 132 ft. gain.
  • Thursday 6/16:
    • Day off, no exercise.
  • Friday 6/17:
    • Walk - Discovery Park. 4.08 mi., 77 min., 18:58/mi., 432 ft. gain.
  • Saturday 6/18:
    • Basement - UB, 90 min.

June 5-11, 2016

  • Sunday 6/5:
    • Day off, no exercise.
  • Monday 6/6:
    • Gentle yoga - Fran.
  • Tuesday 6/7:
    • Walk - to/from UW Roosevelt. 3.20 mi., 58 min. 200 ft. gain.
  • Wednesday 6/8:
    • Basement- UB. 3o min.
  • Thursday 6/9:
    • Run - neighborhood. 2.29 mi., 25 min. 10:52/mi., 146 ft. gain.
  • Friday 6/10:
    • Run - greenlake. 3.43 mi., 39 min., 11:14/mi., 70 ft. gain.
  • Saturday 6/11:
    • Basement - XVest various. 68 min.
    • Walk - to/from hardware store. 2.33 mi., 41 min., 17:27/mi., 88 ft. gain.

May 29 - June 4, 2016

  • Sunday 5/29:
    • Run - neighborhood. 4.07 mi., 41 min., 10:55/mi., 201 ft. gain.
  • Monday 5/30:
    • Basement - KB aerobics. 23 min.
    • Run - neighborhood. 2.33 mi., 25 min., 10:54/mi., 150 ft. gain.
  • Tuesday 5/31:
    • Walk - woodland park, greenlake. 6.32 mi., 92 min., 14:29/mi., 330 ft. gain.
  • Wednesday 6/1:
    • Basement - bench press. 45 min.
  • Thursday 6/2:
    • Basement - barbell military press. 45 min.
  • Friday 6/3:
    • Walk - neighborhood. 2.53 mi., 45 min., 17:57/mi., 153 ft. gain.
  • Saturday 6/4:
    • Walk - to/from KB. 1.34 mi., 24 min., 17:51/mi., 123 ft. gain.
    • KB advanced - Kevin. Suitcase deadlift, tip/top press, swings to finish. 60 min.

May 22-28, 2016

  • Sunday 5/22:
    • Basement - DL/OAJ/ZSQ,SN. 58 min.
    • Run - neighborhood. 3.51 mi., 39 min. 11:13/mi., 114 ft. gain.
  • Monday 5/23:
    • Basement - row, jump rope, chinup, pushup. 53 min.
  • Tuesday 5/24:
    • Day off, no exercise.
  • Wednesday 5/25:
    • Basement - deadlift and UB. 30 min.
  • Thursday 5/26:
    • Walk - Discovery park with A-M, Adam, Pia. 4.65 mi., 106 min., 22:51/mi., 472 ft. gain.
  • Friday 5/27:
    • Run - woodland, greenlake. 4.24 mi., 46 min., 10:55/mi., 201 ft. gain.
  • Saturday 5/28:
    • Basement - UB various. 62 min.

May 15-21, 2016

  • Sunday 5/15:
    • Basement - row, jump rope, chinup, pushup. 42 min.
    • Walk - neighborhood. 3.19 mi., 48 min., 14:56 mi., 187 ft. gain.
  • Monday 5/16:
    • Day off, no exercise.
  • Tuesday 5/17:
    • Basement - deadlift, one-arm jerk. 29 min.
  • Wednesday 5/18:
    • Basement - KB aerobics. 39 min.
  • Thursday 5/19:
    • Run - neighborhood. 3.19 mi., 34 min., 10:37/mi., 175 ft. gain.
  • Friday 5/20:
    • Basement - UB. 53 min.
  • Saturday 5/21:
    • Run - Ravenna Park, UW, Gasworks, Fremont. 8.93 mi., 114 min., 12:44/mi., 516 ft. gain.

May 8-14, 2016

  • Sunday 5/8:
    • Basement - UB. 30 min.
    • Run - neighborhood. 3.15 mi., 33 min., 10:28/mi., 192 ft. gain.
  • Monday 5/9:
    • Run - greenlake. 3.42 mi., 40 min., 11:42/mi., 90 ft. gain.
  • Tuesday 5/10:
    • Basement - DL/OAJ/ZSQ/SN. 56 min.
  • Wednesday 5/11:
    • Walk - 50th, zoo, woodland park. 4.58 mi., 80 min., 17:33/mi., 334 ft. gain.
  • Thursday 5/12:
    • Run - woodland park. 4.40 mi., 50 min., 11:22/mi., 310 ft. gain.
  • Friday 5/13:
    • Basement - UB. 50 min.
  • Saturday 5/14:
    • Basement - KB aerobics. 20 min.
    • Run - woodland park. 4.93 mi., 55 min., 11:14/mi., 342 ft. gain.

May 1-7, 2016

  • Sunday 5/1:
    • Run/walk - Ballard Locks to Discovery Park. 5.73 mi., 76 min., 13:19/mi., 618 ft. gain.
  • Monday 5/2:
    • Basement - various. 21 min.
    • Gentle yoga - Fran.
  • Tuesday 5/3:
    • Run - greenlake/woodland. 5.49 mi., 62 min., 11:22/mi., 203 ft. gain.
  • Wednesday 5/4:
    • Basement - various. 40 min.
  • Thursday 5/5:
    • Basement - KB aerobics. 24 min.
    • Run - neighborhood. 2.05 mi., 21 min., 10:16/mi., 89 ft. gain.
  • Friday 5/6:
    • Day off, no exercise.
  • Saturday 5/7:
    • Walk - greenlake, UW, ravenna. 10.39 mi., 154 min., 14:53/mi., 575 ft. gain.

April 24-30, 2016

  • Sunday 4/24:
    • Basement - UB. 38 min.
    • Walk - neighborhood. 3.20 mi., 55 min., 17:17/mi., 174 ft. gain.
  • Monday 4/25:
    • Basement - KB aerobics. 26 min.
  • Tuesday 4/26:
    • Run - woodland, greenlake. 6.25 mi., 71 min., 11:24/mi., 320 ft. gain.
  • Wednesday 4/27:
    • Basement - DL/OAJ/ZSQ/SN/pushup. 26 min.
    • Run - neighborhood. 2.59 mi., 27 min., 10:35/mi., 126 ft. gain.
  • Thursday 4/28:
    • Basement - UB. 39 min.
  • Friday 4/29:
    • Run - greenlake, woodland. 6.01 mi., 60 min., 11:39/mi., 308 ft. gain.
  • Saturday 4/30:
    • Basement - DL/OAJ, ZSQ/SN. 54 min.
    • Walk - U District w/Pia. 3.26 mi., 58 min., 17:47/mi., 202 ft. gain.
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