rowing machine12:48 [3] 3.0 km (4:16 / km) slept:7.5
33jacknifes,1m/quad,20/20hamballs,45heeldrops
2 PM
paved running22:25 2.08 mi (10:46 / mi) +69m9:46 / mi ahr:111 max:136 shoes: Asics GT-1000
trail running13:40 1.21 mi (11:18 / mi) +44m10:09 / mi ahr:117 max:137 shoes: Asics GT-1000
Inadvert stopped watch, probably when I saw the herd of American dogs approaching, fortunately they were distracted by another dog and left me to go by.
paved running20:13 1.9 mi (10:38 / mi) +2m10:36 / mi ahr:113 max:120 shoes: Asics GT-1000
At the Ratlum Mt gym. 3x 9 stations with Eric.
1 leg reverse squat, wall squat, crunches, lat pull down machine, 2 leg squat with weight, ring pulls, pushups, erg rower, front plank.
After reading Charlie's log, I was reminded there were 10 stations. I forgot the step ups, and I learned the correct name of the exercises....2 leg squat with weight= goblet squat.