It's been mostly an encouraging week so far. I've been doing a mixture of paddling and dry-land workouts and my body has responded pretty well. It hasn't hurt that the weather has finally improved in recent days.
I paddled Monday and yesterday. Yesterday I pushed the intensity with twelve 30-second sprints starting every third minute. I could feel the pain in my upper right arm during each sprint, but it weathered the stress, and for the rest of the day it actually felt about as good as it had in months. I'll continue to tread carefully and try not to give it more stress than it can withstand.
On the days I paddle, I've also been doing sets of Hindu squats. I started with 60 squats per set a few weeks ago, and since then I've been adding two per set each time. I'm currently in the high 80s and plan to make it to 100 before changing to some other leg exercise.
On Tuesday and yesterday I did my dry-land routine in the Greenbelt Park alongside the Mississippi River. I start with a run of maybe 1200 meters, followed by a few core exercises interspersed with sprints up the steep slope from the park's main tier to the lot where I park my car. Then I do about an 800-meter run, repeat the core exercises and uphill sprints, and finish with the 1200-ish-meter run. The whole session takes me around 40 minutes, and I try to move quickly from one exercise to the next and keep my heart rate up. I almost always feel good when it's over.
I think we've got one more warm-ish day, and then cold weather returns. The forecast is saying that the high on Sunday will be 26 degrees Fahrenheit. The sort of weather that separates the champions from the rest, supposedly.
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