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

focus on form really helps. 185.8 lbs two mornings in a row. Don't eat anything after 8:30 really helps.

first time I rowed this much since myback injury. Still went easy. did spin class befor and then swam 30 minutes a

spin class followed by yoga and then 15 minutes on ERG, then some kettlebell. stretching

getting back after back muscle spasm. slow and steady. special day today. Kari's aniversey. She would want me

hurt my back