Sun 29th 

BJJ open mat - had a good few rounds here, knee held up, felt good today, working on over under passing still, neck is sore now!! but all good, enjoyed that session :)

evening - SDSC 40min row 8587m

Day 14. 40mins to finish the week. Beaten up but still in the game. #row #rowing #erg #concept2 #fundraising #fundraiser #aware #awareireland #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 29, 2016 at 12:09pm PDT

Sat 28th

1 session before PT and one session after ....

A. Split Squats 5 x 10/10 50kg
B. GHR 5 x 10

then

1 hour row

2 sessions sandwiched between coaching today, first was maintenance for the legs and then 1 hour of rowing. First time rowing for that duration, interesting finding the 'zone', felt a little shakey half way through - probably a bit too glycolytic? I'm not sure but it's fun testing uncharted territory... Workout 1: A. Split Squat 5 x 10/10 B. Glute ham raise 5 x 10 Workout 2: Row 1 hour #aerobic #zone1 #z1 #recovery #pacing #cardio #splitsquats #glutehamraise #quads #hamstrings #aware #row #rowing #fundraising #fundraiser

A photo posted by David McConkey (@david_mcconkey) on May 28, 2016 at 8:42am PDT

Fri 27th

AM - Yoga

PM - SDSC - Row 40mins before work / 10 mins after

Day 12. Friday night Dave time...Slow and steady. 40mins before work and 10mins before going home. @sdscgym @awareireland #row #rowing #erg #concept2 #recovery #slow #steady #aerobic #cardio #aware #fundraising #fundraiser #sdscgym #haroldscross #dublin

A photo posted by David McConkey (@david_mcconkey) on May 27, 2016 at 1:19pm PDT

Did some arm work afterwards but was really tired, so shut it down after a few sets.

Thu 26th

AM - Yoga then BJJ

Knee held up, I was nervous going into the session but it felt ok afterwards. I was a bit foggy rolling, kept it a bit more flowy but was making silly mistakes against the higher belts, still though, the knee feels ok!

PM - row SDSC

30mins recovery - 6704m

30mins 'recovery' session. The aim was slow and steady after getting the shit beaten out of me in #bjj earlier. Tired but a good day! #row #rowing #erg #concept2 #recovery #z1 #aerobic #aware #fundraiser #fundraising

A photo posted by David McConkey (@david_mcconkey) on May 26, 2016 at 1:08pm PDT