Saturday 1.19.13

AM - LP2 AD or Row

5 x 45 sec Airdyne @ 97%, 4 min b/t sets

24, 23, 21, 22, 21 cals

PM - MAP AD or Row high

5 sets @ 90%:

Row 500m

100 DU's

3:17, 3:20, 3:22, 3:21, 3:25. First set of DU's unbroken, then one trip on the rest, 2 trips on 5th set

Row avg: 2:06, 2:05, 2:05.1, 2:04.3, 2:04.4

Rest 3:30 min b/t sets

*Goal is sub 3:30 min per set