Concept2 rower workout:

10 mins row warmup: 5X row 1:30 easy, then race pace for :30
A bit more warmup: 20 Alt v-up
10 push-ups
50 plank Alt shoulder taps
10 scap load pull up starts

Workout 20 mins row then 5 mins rest then 20 mins row.
Score is average meters between two rows.
Pace is competition pace, goal is to maintain that pace for entire 20 mins, then match that the second 20 mins.
My distances were 4569 and 4542.
Keep stroke rate steady and running 500m split time steady

Stretch

Age 60/#outofshape/#overweight

2,000M Swim
56:20

10 mile run

50 minutes of upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 60 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 100 pounds: 3 sets of 10

Seated Lat Pulldown, 100 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

Tabata workout (Upper body)
2 miles

An old routine where I try to see how quickly I can run 2 miles, do 100 dips on the parallel bars and 100 scissor kicks. Basically four sets of .5 mile run / 25 dips / 25 scissor kicks.

Baseline try yesterday was 22:39 total time, so now trying to see if I can improve it. Doing so will be rough in this heat (I run it at 6:00 p.m.).

20 miles on a cycling class bike, switching between steep climbs and speed work. After being on vacay for the last week, it just about killed me.