In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Strength Training||3|| 4:25:00|
| ||Running||1|| 30:01|| 4.0||(7:30)|| 6.44||(4:40)|
| ||c2 ROWING ||3|| 14:38|| 2.49||(5:53)|| 4.0||(3:40)|
| ||Ski Erg||1|| 3:50|| 0.62||(6:10)|| 1.0||(3:50)|
| ||Total||7|| 5:13:29|| 7.11|| 11.44|
|averages - sleep:8.4 weight:192.2lbs|
still not sore! awesome. just cautious w shoulders and si joint,
erring on extra recovery side for now.
Strength Training 1:45:00 
grease the groove
only fast perfect reps
145x1, 155x1, 165x1, 175x1
slow. stopped. first FS in forever.
set of 20: 135.
*wore oly shoes
bbell sh press
45x12, 65x10, 75x10, 75x10
baby steps. shoulders fine!
dbell row leg in air
too light but no risk for SI joint, lumbar torsion
need seal row bench
low back shoulders chest not sore or tight yet, even 8pm.
taking it ez. first 2k in forever plus DL. all about recovery today. ate a ton of veggies and ~16oz gf brisket
Ski Erg 3:50  1.0 km (3:50 / km)
ski erg warmup
few drills, pickups then 500 @ mid 30s df 113
still a bit sore, si area tight. mobilize better!
busy yesterday walk thru new house and sale of current house fell through 2wks before closing. back on market, back to nonstop cleaning! ~80 here today.
c2 ROWING 6:58  2.0 km (3:29 / km)
6:58. 29 s/m
drag factor 138 just right
148.1 last 500!
Slater you’re next. Dust that thing off!
c2 ROWING 1:45  0.5 km (3:30 / km)
short warmup before impromptu 2k TT
just sprint starts around 1:30/500 for ~10 strokes
then total rest
Strength Training 40:00 
after 2000m tt row
185x5, 225x5, 245x5, 265x5, 265x5
265 mixed grip. speed ok but back not as straight so stopping there.
baby steps. all about volume of good reps per week, mo.
one bad rep can risk it all.
Dbell Bench Press
35s, 40, 50, 50, 50, 50... x 15
need heavier dbells
c2 ROWING 1:55  0.5 km (3:50 / km)
just 500m warmup
Running 30:01  4.0 mi (7:30 / mi)
shoes: GHOST 10 wide Gray
Home garage tready
slow 8’ warmup mile then slow descent to 6:50s
all w mouth open. Felt effortless. Good!
packing boxes most of today. only left house to hit brunch 3 miles away at 1:30
c2 ROWING 4:00  1.0 km (4:00 / km)
Strength Training 2:00:00 
Row 1000m EZ
KBS-OH kb lunge, goblet KBS disclocates
warmup Back squat
Back Squat 5x135-145-155–145-135 faster on descending
Dbell Bench Press 7x12: 35-40-50-50-50-50-50
Dbell Row 5x10 50s hold contraction slow neg
Bbell Shoulder Press 5x10 45-65-65-65-65
Pullups 3x5 grease groove
all weeks |