Erg + Weights

Distance: 10,000 m
Time: 39:50.7
Avg/500 m: 1:59.5 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (35 lbs x 2 x 5 sets x 8 reps)
  • Bench press (145 lbs x 5 sets x 8 reps)
  • Leg extension (130 lbsx 5 sets x 8 reps)

Total Erg Distance: 11,080,926 m

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Erg + Weights

Distance: 10,000 m
Time: 41:18.1
Avg/500 m: 2:03.9 / 500 m
Weights:

  • Dips (5 sets x 10 reps)
  • Crunches (5 sets x 10 reps)
  • Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
  • Standing fly (25 lbsx 2 x 5 sets x 8 reps)
  • Cleans (45 lbs x 5 sets x 8 reps)

Total Erg Distance: 11,070,926 m

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Erg + Weights

Distance: 10,000 m
Time: 40:56.0
Avg/500 m: 2:02.8 / 500 m
Weights: 5 sets of 8 repetitions each

  • Curls (40 lbs x 2),
  • Military press (35 lbs x 2),
  • Bench press (145 lbs),
  • Leg extension (130 lbs).

Total Erg Distance: 11,060,926 m

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Erg Workout

Concept2 Rowing logo

Distance: 10,000 m
Time: 41:37.1
Avg/500 m: 2:04.8 / 500 m
Weights: Curls, military press, bench press, leg extensions.

Total Erg Distance: 11,040,926 m

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Light Tandem Ride with Holly


21st-century bicycle built for two

From the Charleston Gazette (photo by Chip Ellis): An energetic couple take their Saturday afternoon to new speeds on a two-person Cannondale bike. They sped up and down Kanawha Boulevard all afternoon at a breakneck pace. The unseasonably warm January weather had numerous Charleston residents out running, biking or walking their pets along the river. http://www.wvgazette.com/News/201201070057

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Average Workout

Concept2 Rowing logo

Distance: 10,000 m
Time: 42:18.2
Avg/500 m: 2:06.9 / 500 m
Weights: Dips, crunches, curls, military press, bench press, cleans, leg extensions.

Total Erg Distance: 11,030,926 m

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