Monday, November 2: off
Tuesday, November 3: erged 7,013m in 39:17.0 – 1k warmup, 2 x 1k at 5km pace, 2km at marathon pace
Wednsday: not supposed to be off but was a total slug and stayed in bed.
Thursday, November 5: NRoLW section 1, workout B/3:
1km warmup on erg.
DL: 75 lbs, 2 sets of 12, 60sec rest
Superset:
Dumbbell shoulder press: 12.5 lb dumbbells, 2 sets of 12, 60sec rest
Lat pulldown: 50lbs, 2 sets of 12, 60sec rest
Superset:
Lunge: 2 sets of 12: 5 lbs, 60sec rest
Swiss-ball crunch: 2 sets of 10, 60sec rest
Friday, November 6: off
Saturday, November 7: erged 10,110m in 56:14.0, average split 2:46.8 – general endurance, except to spice it up I did power 2@200, 4@400, 6@600, 8@800, alternate 0 or 10 @1000
Sunday, November 8: NRoLW section 1, workout A/4:
1km warmup on erg.
Squats: 85 lbs, 2 sets of 12, 60sec rest
Superset:
Low row: 60 lbs, 2 sets of 12, 60sec rest
45-degree push-up: BW, 2 sets of 12, 60sec rest
Superset:
Step-up: 2 sets of 12: 10 lbs, 60sec rest
Prone jack-knife: 2 sets of 10, 60sec rest
Then spent the day in Yilan, working on Ted’s boat and watching the Asian Championship regatta. While there, one of the rowers from China walked up to us and asked if he could have his picture taken with Ted. We have no idea why.