In the gym with Eric. Seemed like we got more things in today. Usual stretching, then deadlifts, then rounds of BOSU pushups and one-leg get ups from the bench, and then another double set of one leg TRX rowing and GH raises, finally some planks and press ups and ball stretching.
Kayak39:15  2.69 km (14:36 / km) +18m14:08 / km
Northwestern cove of Lake McDonough, often a better spot for wildlife, but not today. Just paddling along the edge and looking.
Hike1:49:18 6.03 mi (18:08 / mi) +309m15:38 / mi ahr:98 max:128 slept:7.75 weight:165.4lbs shoes: 2014 gel kayano
With Rhonda and Sassy, on the woods road west of Lake McDonough. Let Sassy swim a few times. Looked over the old Goose Green swimming area and Braille trail, now in decline, fenced off for some time. 15-20 years ago I used to see people swimming there.
Kayak50:43 2.79 mi (18:11 / mi) +96m16:25 / mi ahr:91 max:108
Hike1:12:32 3.76 mi (19:16 / mi) +293m15:31 / mi ahr:100 max:134 slept:6.75 weight:167.4lbs shoes: 2014 gel kayano
With Rhonda around the neighborhood, then picked up Sassy for a dog loop. Humid, but otherwise fine.
The g is under some serious assault after 4 dinner parties in 5 days. It seems to be birthday week.
Kayak1:23:48 4.56 mi (18:23 / mi) +4m18:20 / mi ahr:82 max:96
At Stanclift, with Rhonda, relaxed pace. Saw a head sticking up out of the water and approached to see a very large snapping turtle swim away, the water clear enough to watch him swimming. Very nice. Also a cormorant, lots of songbirds, a few shorebirds, lots of dragonflies. Not very windy this morning.
Hike49:00  1.6 mi (30:37 / mi) shoes: 2014 gel kayano
With R, Z and S, a little walking, a little swimming. Maybe the first time Sassy has gone swimming with us. She is used to swimming herself, but seemed a little perplexed by Zack and me being in the water too.
9 ring pullups, 5x12 dumbbell bench presses, 7 ring pullups
4x12 dumbbell bench presses, 8 ring pullups. Shoulder maybe a little better.
Running17:13 2.08 km (8:16 / km) +93m6:46 / km ahr:131 max:142 slept:7.0 weight:166.2lbs shoes: 2014 gel kayano
One dog loop, very humid. Not as stiff today, but the legs were feeling tired. Thinking about bears on the way around, since there have been two sightings of the big guy this week right on the path I was running.
Just to keep me in practice, I saw another large bear in Avon today, walking through the parking lot at my doctor's office. A city bear, I guess, feeding on dumpsters rather than on defenseless peach trees.