Training Log: rambo

Run with Lisa along the mall. Threw in a few 1 minute surges.

1k warm-up then 2000, 1500, 1000, 500, 250m efforts at 75%, 80%, 85%, 90%, 95% intensity respectively. Felt rubbish before the session, but OK once paddling. Relative to all the others, I seem to be getting faster. Not sure if it's the new coach or if it's because I've stopped going to the gym due to my (still sore, grrr) back... Suspect the coaching has something to do with it, for sure.

Signal Knob hike, about 5 hours of hiking at a decent trot. Finally saw a bear - so cute!

C • Stuffed 3

1k warm-up then a 5k time trial (29.17) in the Orion: up to the 2k and back, then up to the 1k mark. Lost ground to Charlie on the turns, but otherwise OK. Arms felt a little weak, but overall not bad. River was pretty high and there was a decent headwind for the upstream sections. Then an easy 3k to finish.

Nice steady run with Lisa from Woodley to NoMa.

Logan to Alexandria. Beautiful afternoon to be out :)

And back again!

1k warm-up then 250, 500, 750, 500, 250 and 1k cool down. Still feeling weary, and also a bit sleepy, so left it at that for today.