Sport

• Rowing
• 30m

After practice went out in the Quad with Judy and 2 other masters, so windy we rowed by pairs, only out 35 minutes, I had warmed up on the erg prior for 7'

Once I got to campus I did 17' more working a little on rate swing and keeping chest tall.

Bike

• 30m
• 8.90 miles
• 17.80 Mi/hr

bike in weight room before practice

Sport

• Rowing
• 1h 10m

10' Dynamic warmup
20:00 10"@24 10'@26 avg 2:03.7 erg with team
choppy water 30' @24 sat in 6 seat
drill work legs, legs and body, 1/4 back end, double pause at arms and arms and body continuous rowing

wow what a workout I was soaked, need to get more swing from hips initially at rate, video looks pretty cool
2 of my blisters ripped off :), oh to be back in a boat!

also gave a lesson earlier in the morning, but barely did any rowing, more turning in circles...

Sport

• Rowing
• 1h 15m

10' dynamic wp 5' wp erg
water warmup- pic drill followed by 2 easy speeds up to a 32
water wkt: 4x1000M 8:00 active recovery x6s
water cd 7'

time might have been over 75', as I had a lesson at 8am after practice, then I got on the erg for a 10' coold down

Great day to be out on the water, and so FUN sitting in 2 seat, my hands are raw, and I am going to be SO sore tomorrow :)

Bike

• 10m
• 3.03 miles
• 18.18 Mi/hr

bike at Dedman

Run

• 20m
• 2.08 miles
• 09m 37s /Mi

stairmill with Amber at Dedman

Sport

• Rowing
• 20m

got to do technical work in the 8+ this morning 2 seat. legsonly- legs/trunk only- 1/4feather 1/4slide back end- 1/4 feather double pause arms away and body over- continuous rowing. legs only and legs/trunk were x6s

Run

• 31m
• 3.35 miles
• 09m 15s /Mi

run down Katy trail before afternoon practice

Sport

• Rowing
• 20m

sub 2:09 average? 4667M erg after water lesson with Judy

Run

• 26m
• 2.65 miles
• 09m 48s /Mi

run before church at lake

Sport

• Rowing
• 06m

short erg after run, had to go pick up v