111022

FRIDAY 10.21.2011: C LONG INTERVALS DAY 2 WEEK 1
Endurance:
Row (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
All-out maximal efforts. Post sport and distances to comments.

18:00.0 4853m 28spm 01:51.2/500m

05:00.0 1392 28 01:47.7/500m
06:00.0 1593 28 01:52.9/500m
07:00.0 1869 28 01:52.3/500m

Warm-up
5 minute row: 1174m, 02:07.7/500m

Cool-down
5 minute row: 1074m, 02:19.6/500m