5 PM
Elliptical 30:00 [1] 4.5 km (6:40 / km)
shoes: 201505 Inov-8 Flite 230
Warmup on elliptical. I tried to keep my cadence at 95-100, though I lagged near the end because it was hot. There was only one other guy in the gym; I listened to episode 17 of a machine learning podcast featuring my collaborator, Jennifer Listgarten. She gave me a shoutout, woo.
http://www.thetalkingmachines.com/
Strength training 20:00 [3]
5x15 leg curls at 70 lbs
5x10 leg extensions at 85 lbs
3x10 squats at 135-145 lbs
medicine ball assisted kayakers
5 pullups for kicks
Especially during the squats, I didn't feel the targeted muscles were the limiting factors; rather, it was everything else stabilizing everything that felt unfamiliar. I kept the weight moderate, as I haven't lifted in quite some time, but I felt like I could have done more.
Erg 21:29 [2] 5.0 km (4:18 / km)
weight:84kg
5k erg for maximum cross training fun. My butt started to hurt a bit, and I noticed my posture was deteriorating; fortunately, the angle of the display - and in particular seeing something behind it at the catch - made assessment easy, and I tried to correct. Stroke rate of about 26, with time/500m in the 2:05-2:15 range by design. Weighed in at 84 kg (186 lbs for you metrically challenged), but after the workout. That's a lot to drag up hills.