111003

SWOD:
Squat 3x5: 235
Bench 3x5: 210

MONDAY 10.03.11: B SHORT INTERVALS DAY 1 WEEK 7
Endurance:
Row (SS Tue): 4-6 x 500m, rest 1:00, hold efforts within 2-3 seconds
Post sport and time to comments.

06:52.9 2000m 30spm 01:43.2/500m

01:41.8 500 31 01:41.8
01:41.2 500 31 01:41.2
01:42.5 500 31 01:42.5
01:47.4 500 30 01:47.4

Warm-up
5 minute row: 1199m, 02:05.1/500m

Cool-down
5 minute row: 1084m, 02:18.3/500m