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

Sport

• Rowing
• 1h 00m

went out first in the pair with Lauren, then had a lesson with Michael in the double. Probably over an hour total movement, but close enough. Hamstrings were sore :).

Sport

• Rowing
• 45m

15 erging
30' rowing in the pair with Lauren, possibly only my 2-3 time in the pair ever. So much fun. Got to row for a bit with Doug too. haha

Run

• 15m
• 1.55 miles
• 09m 40s /Mi

run at White Rock prior to practice. didn't go as long as wanted ran out of time.

Sport

• Rowing
• 20m

started slow and picked up pressure finished 2:12.8 average. Just building confidence back to get on the erg and 2k before school gets out :)

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.