Paddle8:12:22 [3] 22.83 mi (21:34 / mi) +643ft21:01 / mi
Adventure-y day on the Rapidan and Rappahannock with Dusty and Dee. Got dropped off at Ely's Ford. Water levels at 3.5', higher than the last time we were out. Lots of shallow and at times nerve-wracking rapids with 3 in a boat. We brought our beater canoe and pretty much destroyed it with all the rocks we got stuck on top off. There's wood showing on one of the keels! Stopped a few times to scout various areas for a possible race. The Confluence was a bit nuts...there was no line down it at all, so lots of getting out and pushing. Rained the last 5 hours, and the sun came out 15min after the boat was loaded back onto the van :) We had a blast though and saw some cool historical things. Time includes a couple miles trekking and a lunch stop.
Run41:11 [3] 4.02 mi (10:15 / mi) +600ft8:59 / mi shoes: Altra LP Blue #2
Tracker wouldn't catch a signal, and I might have lost it after this run. FH with Rico. Some nice horse ladies told me to GET MY DOG who was standing next to me on and adjacent trail waiting for them to mosey along. Don't worry, my 20# dog isn't interested in your skittish horses. Horse people are the best.
Strength1:10:00 [3] ahr:110 max:135 shoes: Altra Torin Forest
Back Squat 3x10 45-95-115-135
4 x 10 Bent BB Rows (115) 4 x 8 Barbell StepUps (85, 18" box) 4 x :60 Plank Variations 2x25 Good Mornings (45) 3x15 Floor DB Press (40s) SS w/3x8 Ab Rollers