Valentines Day Fun

Walking the Knee: 90 minutes in the snow with my son & dog looking at everything beautiful surrounding us. 4.4k, including looking at the frozen lake (above)
Commando "joint lubrication" 30 minutes of warm up & cool down movements  (knees, back, shoulders, elbows)
Yoga: 20 minutes sun salutations
Interval Rowing: 20 minute warm-up; 6x3:00:2:00. My times improved a lot since last year.
Totals: 3726 Ave pace 2:24.9 stroke 27
(rest 974)
1. 2:30.2 599m 25 (150/135) (heart rate at interval finish & one minute recovery)
2. 2:24.9 621 25 (170/141)
3. 2:23.7 626 24 (173/142)
4. 2:23.0 629 28 (176/144) (increase pace at last minute)
5. 2:23.5 627 30 (182/138) (increase pace at last minute)
6. 2:24.9 621 31 (182/144) (increase pace at last minute & at 30 seconds)

12/08: total 3585 m 2:30.6   

Right knee is a little sore after rowing. Left shoulder was painful during joint rotations.

I've recommitted to slimming down and getting stronger so I can do a Half IM in September.  Let's do it.