Pretty easy session, some squats, bulgarian squats, a little shoulder work with dumbbells, light deadlifts, bands. Not at my sparkiest. I've had a sore neck now for 6 weeks, and while some of the symptoms have calmed down, I'm still vulnerable to the occasional piercing headache in the middle of the night. That kept me up for an hour or so around 1:30-2:30 while I was waiting for the ibuprofen to take the edge off it.
Rowing Machine9:14  2.0 km (4:37 / km)
Including 4 pickups to the low 1:40s to prep for what was next.
Rowing Machine1:00  0.31 km (3:17 / km) shoes: 2012 merrell trail glove
After about 5 minutes to stop panting. Didn't really expect to get near 300. Last time I did this workout was 4 years ago and I did 306 then. I thought 290 would be pretty good, but got going and within a few strokes I was at a 1:36 pace. Held that until about 210 meters, then gradually losing ground. Last 3 strokes were at 1:39, 1:40 and 1:41. Pretty gassed, but quick recovery from such a short effort.
In the gym with Eric. He is going pretty easy on me, although I am feeling not too bad these days. So a few rounds of deadlifts, some stepups, pushups on the BOSU, lots of band work, and finished with planks on the back of the BOSU. A bit wobbly with those.
Rowing Machine10:56  2.5 km (4:22 / km) shoes: 2012 merrell trail glove
2000 warm-up piece with a few pickups to get the muscles warmer, then a 2 or 3 minute break and a test 500 piece, first time in a while.
2000 was 9:08.1 500 was 1:48.0, good for 13th out of 74 in 70-79 lightweights. Better than I expected, but I was certainly losing it at the end. A good solid effort. Turns out that it was the same time I had posted in last year's season, but did it at the end of March.
Split times per 100M: 1:51.0 1:46:0 1:46.5 1:47.5 1:48.5
Hike26:31 1.27 mi (20:53 / mi) +39m19:04 / mi ahr:104 max:124 slept:7.5 weight:163.8lbs
Running1:14:51 5.96 mi (12:33 / mi) +143m11:41 / mi ahr:157 max:178 shoes: 2020 Blue Gel Kayanos
Had intended to do my standard McLean GR 5-mile loop, but was thinking about other things, thought I had already made a left and took the next right, but I hadn't made the left yet, and the next thing I knew I was up at the gate by Canton Rd, so backtracked a few steps and took the yellow trail to the entrance at the Rte 10 side and then back on schedule. Seems to have added about a mile. A successful outing nonetheless.