Fri 22JAN16

AM
A) Row 10k EASY

44:36.2 total time
2:13.8 avg/500m

PM
A) 3 sets @90% AB 2 min 20 strict HSPU rest walk 1 min

1. 3:03, 36 cals, 15/5
2. 3:16, 37 cals, 12/4/4
3. 3:51, 39 cals, 8/5/2/2/1/1/1
– Kept AB around 70+ RPM

B) 3 sets @90% Ski 2 min 20 ring dips rest walk 1 min

1. 3:00, 620m, 10/10
2. 3:00, 622m, 10/10
3. 3:15, 624m, 10/5/3/2
– Kept row around 1:37 pace.

C) AD 90 sec @90% Aer rest walk 90 sec x 8

1. 12 cals
2. 13
3. 13
4. 13
5. 13
6. 13
7. 14
8. 13
– Around 55 RPM.

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