Back to the gym

Went down to Romsey Rapids for the first time in a while and did a good strength, strength/endurance session. Started with 5 minutes on the elliptical trainer, then did some warm up exercises (lunges mainly). Moved on to supersets of squats and dips. Three sets of 3 squats, 42kg on the shoulders, with 3 minute rest. In each rest period I did 10 full dips on the dip machine.

That was the strength work, for the strength/endurance I did some rowing. Set the machine to do one minute hard, 30 seconds rest. Goal was to do 5 sets at about 1.45/500m pace. First 2 set were very tough and I had convinced my self that 3 sets would be enough. Fortunately saw the light and kept going to complete the 5. Only a slight degradation on the last 2. In the first 3 mins I was covering about 290m, the last set I covered 275.
Good session, I'll do this again.