long slow distance

none

first of 200,000

ran one mile , rowed 5000m then swan. toomuch, I am stiff

stationary bike and row and walk

stationary recumbent .5 hrs and row on concept 2 for .5 hrs

ran 30 min, row 30 min, swim 40 min

Just got back from Rome

felt strong today.

Holeman YMCA, nice ERGS

nice steady pace...2:18/500 with heart rate about 120. one quick sprint got pace to 1:49, could not go any faster

first a tough spin class, followed by a 9 minute one mile run, pulse got to 171, run then a nice easy row&

felt strong today. nice easy pace and kept heart rate below 230 for the most part.

spin class , 15 minutes run, 30 min row stretch, 30 min swim. rest tomorrow?/ just a long walk

Swam first and rowed second. Felt strong today.

spin class followed by 15 minute run and then this row of 7000 meters. stretching followed

spin class followed by 30 minutes easy rowing

good workout today. spin class, ran a mile at 9.5 pace, then swam for 25 minutes. I'm tired.

this was the warm up prior to the race today

spin class followed by ten minute run five minute walk then rowing and lots of stretching.

spin class followed by rowing. Good combination