6/1 Ocean swimming

60 minute ocean swim, out and back. Back surprisingly took longer, and more effort,  than out. Reverse tides I guess.

5.29 - Greg

Rowing - 12000 meters ( 1 hour) * totally forgot to take a capture today

5.28 - Greg

Today I focused on staying at the 20mph  at 90-100 rpm

5/29 Cross Fit HIT training

3 timed WOD’s back to back.

5.24 - Greg

Forgot to upload on Friday . Came down with a little bug late Friday night , killed my memorial weekend . Rested both Saturday and Sunday ( missed Hien's epic ride starting at 1 pm Sunday .... brutal hot)

5/27 - 90 minute ride, new bike, no cleats, 94F.

Afternoon - Cross Fit - Murph workout for time
1 mile run
100/200/300 pull-up, push-up, squats
1 mile run

Evening - treading water with 30 lb backpack for twenty minutes.

5/25 got new bike, 6 mile hill lap quick test.

5/26 little brick:-
90 minute ride on new bike (no cleats)
45 minute hill run (Nike free, Wrightsocks, no lube, no powder, 94F)
45 minute strength/upper body (anytime fitness)

5/24 rest day
Morning:- 500m breast stroke swim
Evening:- 45 minute upper body (pull-ups, chest, abs)

5/23/19
28km run/hike
Home to Kelly Park and back, heavy ruck, 93F heat.

Shoes:- Hoka One Speed Goat
Socks:- Sealskinz light mid, with innuit liner. No powder, no lube.

Notes
Blisters on two toes, feel like liner combo is better suited for shoes that are a size up. Will repeat with different setup next week.

5.22.19 - Greg

30 min weight training ( back )

5.21.19 - Greg

Stair Climber

40 min
3233 Steps
218 flights

5.20.19 - Greg