Saturday September 19th
10k
48:38
Not too bad. I ended up being 2nd overall. I would really like to get that down to 45 minutes or less. I guess I better keep a better eye on what I eat.

Friday September 18th
Off

Thursday September 17th
Row 30 minutes
6,313 m (very easy row)

Wednesday September 16th
Condition Gym - Kettlebell Circuit 45 minutes total
4 TGU R/L
30:30
16kg 2 hand swing
Burpee Deadlift (2-20kg)
16kg hand to hand swings
Warrior Pushup
See Saw Presses
One legged Row R
One Legged Row L
Kettlebell Squat
Then.......
Row 30 minutes
6,029 m (very easy row)

Tuesday September 15th
30 minute Jog

Monday September 14th
Clean and Press Ladder 1 to 3
Alternate with Pull Ups
5 mintues of 5 snatches R and L at the top of each minute.

Sunday September 13th
1 hour and 20 minute run

Saturday September 12th
Off