Run

• 40m
• 4.04 miles
• 09m 54s /Mi

on treadmill in garage, felt faster than this...

Sport

• Yoga
• 22m

Baron Baptiste yoga video at home, partial.
Virginia helped me by climbing on my. extra resistance never hurts :)

Strength

• 30m

2x through quick circuit
10 Clean 55
10 Squat 55
10 RDL 55
10 Weighted Step Up 55
10 Bent Over Row 55
15 Bench Press 45
10 DB Curl 17.5
10 Tricep Press down 50

Core:
Knee Plank (up down) 2x10e
Santanta Plank 2x10e
Hip Bridge 2x10 (5sec hold at top)
Single Leg Jack Knife 2x10e
Triangle Pose Oblique Lift 2x10e
Aductor Leg Lift 2x10e

Sport

• Rowing
• 30m

I gave a lesson in the 1x this morning.

then did a 10' wp on erg prior to weights 2:05.0

Run

• 51m
• 5.20 miles
• 09m 48s /Mi

run with Judy at White Rock, lots of people out enjoying the day. already humid

Sport

• Yoga
• 20m

did part of the Baron Baptiste yoga video

Sport

• Rowing
• 40m

did a group lesson, wind picked up

Sport

• Yoga
• 30m

did first part of a yoga video, lots of push ups, felt good

Run

• 22m
• 2.02 miles
• 10m 53s /Mi

run walk on treadmill at dedman, feeling sluggish

Strength

• 10m

2x10 Summer Core Program #1
Plank on PB w/ circles on elbows on ball
PB leg lifts
PB hip bucks
PB Knee hugs
PB pike ups
Powell exercise 2.5lbs

Sport

• Rowing
• 21m 37s

2:09.1 erg 5k faster every 1000M but I started too slow
1000 142watts
2000 148 watts
3000 162 watts
4000 171 watts
5000 189 watts

didn't feel fluid, yuck

also gave a lesson this morning not included in the time