Sport #1

• Rowing
• 20m

warm up and 2x 1500M 1st 1:52.6 2nd 1:57.7

yoga after lots of push ups and lunges :)

Sport #2

• Yoga
• 30m

warm up and 2x 1500M 1st 1:52.6 2nd 1:57.7

yoga after lots of push ups and lunges :)

Bike

• 30m
• 8.66 miles
• 17.32 Mi/hr

bike in weight room

Sport

• Rowing
• 1h 02m

30' single on water during lesson, gorgeous flat water!!!

4x2k RI 4:00
10x(100M ON/100M paddle)
Average of the 100M on for each
#1 1:56.4
#2 1:51.5
#3 1:47.5
#4 1:46.0

I completely dropped off the pressure on the last two paddles, but especially the 4th piece in order to get faster ON's.

jogged up and down track in weight room 3 times between sets

Sport

• Rowing
• 30m

lesson this morning, my single sculling technique is coming back :). And a little erging later with Lauren. did more than this but wasn't continuous.

Sore today from stadiums.

Bike

• 25m
• 7.66 miles
• 18.38 Mi/hr

bike in weight room

Run

• 36m
• 3.60 miles
• 10m /Mi

stadiums top and bottom, wanted to puke by the end, yeah Amber :)

Strength

• 15m

yoga body weights followed by a 12' circuit more bodyrock style
twisting jump squats, get ups from the back and the stomach, lunge with kick, med ball throw downs