110916

FRIDAY 9.16.2011: B SHORT INTERVALS DAY 2 WEEK 4
Endurance:
Row (SS Thu): 6-8 x (1:30 on, 1:00 off)
Maintain highest average distance possible across all sets. Post sport and distances to comments.

09:00.0 2534m 31spm 01:46.5/500m

01:30.0 455 35 01:38.9
01:30.0 437 33 01:42.9
01:30.0 418 31 01:47.6
01:30.0 413 31 01:48.9
01:30.0 399 29 01:52.7
01:30.0 411 31 01:49.4

Warm-up
5 minute row: 1227m, 02:02.2/500m

Cool-down
5 minute row: 1174m, 02:07.7/500m

Did this about 10 minutes after squat workout. Legs were a little smoked.