Saturday 1.12.13

AM - LP2 AD or Row

6 x 300m Row @ 97%, 6-9 min b/t sets - damper 4

Times = 1:05.5, 1:05.2, 1:05.3, 1:05.4, 1:05.9, 1:06.1. Rests were 6, 6, 7, 6, 7 mins. Avg 500m pace was between 1:49-1:50

PM - MAP AD or Row high

5 sets @ 90%:

30 sec Burpees to 6" OH

9, 10, 10, 11, 11

30 sec walk/rest

90 sec AD

64 - 67 RPM

90 sec walk/rest