rowing to valhalla

[dead man walking]

apr 15

going on 72 in a couple weeks, i'm trying to find the right mix of endurance and strength that allows me to be fit but doesn't inflame old injuries

weight--too much

hr--high 40s

tendons and joints--plantar, fine; right elbow, mild discomfort; left knee, quiet; right shoulder, intermittent popping and discomfort.

erg 54 mins
3 x 15 min easy + 9 min moderate
i've found that breaking up the session makes a big difference on my back

ab, hips, low back--a little of this and that

[dead man walking]

17 april

since the second week of jan when i got some discipline, i have trained 78 of 100 days. on 33 of 100 i have also lifted in addition to erg or walk/snowshow/run.

today:

erg 3x 15 min easy
1 x 9 min moderate
final hr approx 70%

skwat 3x10x pink weights
bench 3x10x pink weights
curl 3x15x pink weights.

[dead man walking]

18 april

erg x 54 min easy

lift 3x10xpink weights: dead, bent row, o.h. press

[dead man walking]

19 april

erg 3x15 min--easy

5x1 min on/ 1 min off--fast-ish

squat 3x10 + 5 lb
bench 3x10 +5 lb
curl 3x15 +2.5 lb
(still in the land of pink weights)

[dead man walking]

20 april

erg 45 min--easy

abs, back, and stretch

[dead man walking]

22 april

erg 15 min warmm-up

erg 30 minute "trial"
final hr 85%

the last couple of days i have had a painful knot/cramp/spasm in my neck. the spot doesn't feel tight when i touch it, but it hurts like a bastard if i turn my head wrong. last night, i asked the wife to massage it. the moment she got on the spot, i howled. pain was intolerable. she was pleased with her powers.

it has quieted down today some for no reason that i know.

[dead man walking]

23 april

erg x 55 min

3x15 min easy, plus 10 min moderate

abs and back

[dead man walking]

25 april

erg--easy
3x15 min

erg--"race" pace
5x 1 min on/1 min off-

lift, pink weights
dead 3x10
bent row 3x10
o.h. press 3x10

abs and back