Strength

• 20m

4x5 squat clean 3x10e powell exercise(side plank with shoulder exercise added 3sec count)
bench press
bent over row
squat with bar

Sport

• Rowing
• 12m

2x Fish game which is 4:00 each 2:12 1st, 2:06 2nd. It was hard because you never got into a rythm had to completly drop off the power to get a fish then go balls to the wall to not get eaten. Fun and hard...

1000M held a 28ish suprised by how comfortable I was at pressure stayed too long at a 1:49 and then crashed last 150M, but holy moly still a confidence builder :)

Sport

• Rowing
• 30m

10' wp
20' piece 20-22spm 2:11.8
worked out with Judy, not very motivated but decent workout. so dehydrated and humidity isn't helping.

Run

• 55m
• 6.00 miles
• 09m 10s /Mi

ran 10' on treadmill, them did 45' at the race course, while the girls did a ladder workout. felt tired and heavy

Run #1

• 35m
• 3.20 miles
• 10m 55s /Mi

Run walk on treadmill at gym

Run #2

• 35m
• 3.20 miles
• 10m 55s /Mi

Run walk on treadmill at gym

Run

• 40m
• 4.50 miles
• 08m 52s /Mi

Ran in mission bay while the girls went out on the course. Started slow, but booked it back picked up pace continually

Run

• 40m
• 3.32 miles
• 12m 03s /Mi

run walk on treadmill after V went down. felt heavy, needed fan blowing in garage