Training Log Archive: iansmith

Treadmill warmup. It was sweltering in the gym; treadmills suck.

3x15 (x2) Dumbbell clean and press, 12 kg
3x15 deadlift, 35 kg
3x10 (x2) lunges, 12 kg
3x10 dumbbell fly; 2x6 kg
3x10 inclined situps
My core was still a bit sore from the inclined situps last week.

Pleasant erg cooldown; 24-25 spm, 2:10-2:15/500m.

Easy cruise down the Humber, along the boardwalk by Lake Ontario, to and through High Park, and back via Annette. It was a glorious day, 13 C. Garmin was discharged.

Very sad to hear of the loss of Adrian Zissos.

Event: West Point 39th National Meet
 

Warmup on the stationary bike with Connie to keep her company. We chatted about mountains, Germany, and this conference she just got back from. Lauren is returning from Banff, and Smirnov is being Smirnov.

I bopped down to the "strength and conditioning" room and did a weird hodgepodge of exercises. My core is still shredded from the inclined situps on Monday, so I tried to dial down the workout to build a base.

3x10 squats, 62 kg (+1 warmup set with 20 kg)
3x10 "back extensions" (inverse situp on the slanty bench)
2x10 bench presses, 62 kg (+1 warmup set at 20 kg)
5 pullups

And a wee bit of erging at the end; I showed Connie how to erg.