Run

• 31m 19s
• 3.20 miles
• 09m 47s /Mi

run down Katy trail, never got into a rythm, felt heavy

Sport

• Rowing
• 1h 00m

10' wp on erg slow
2x20' on water in 1x Did a whole loop of the lake. faster on second piece but last 6' of it were sloppy.
cool down back to dock

Run

• 14m
• 1.25 miles
• 11m 12s /Mi

at hotel ridiculously slow

Strength

• 10m

core on pb and cable shoulder exercises

Sport

• Rowing
• 1h 00m

practice in an 8+ sitting 4seat
pic drill, legs only 2x easy speeds, broken ss because of having to continually turn in the canal. set ins/ set ins with pull through (not very good) done all 8. starts and 75% paddle down course. had to stop and wait for a barge to go by. Could have been a better row, but it was a lot of fun.

Sport

• Rowing
• 40m

wp
3x10'
2:12.9, 2:10.1, 2:09.4
on sliders in the 1V

starts and tech

Bike

• 10m
• 2.89 miles
• 17.34 Mi/hr

warmup to weights

Strength

• 26m

3x
20 wall balls
20 power clean 88lbs
20 bench press 45lbs
20 thrusters
20 v-sits
300M row (1:50.5, 1:49.0, 1:47.0)

Tried to keep the row SR @ 26 didn't work hung out at 28

My legs felt dead before I finished the bike,now my arms are shaking legs are just there...

Sport

• Rowing
• 30m

went out in single, bit breezy. Boss man came out too :). And of course the ladies are all watching me. Wish I was amazing on windy days, need to spend more time on the water in the single for my own workouts if I want to be good.

Decisions to commit are going to need to be made...
I think I can break 7:30 by the end of May...

Run

• 21m
• 2.25 miles
• 09m 19s /Mi

continuous run on track. First mile warmup really stiff, didn't know what I wanted to do, so I decided to fartlek run the next mile, going harder on the straight aways, last lap did a 200M hard for time...

Heavy and stiff in the legs. Too much rowing :)

Strength

• 10m

Core strengthening with the team prior to them getting on the water.

Sport

• Rowing
• 32m

15' wp
7x1:40 negative splitting each one approximately 24spm 20sec rest between.
5' cd

wasn't super amazing as I am still sore from this weekend. hmmm....