111104

SWOD
Squat 3x5: 245
Bench Press 3x5: 185

FRIDAY 10.28.2011: C SHORT INTERVALS DAY 2 WEEK 2
Row: 9-12 x (1:00 on, 1:00 off)

10:00.0 2956m 31spm 01:41.4/500m

01:00.0 317 31 01:34.6
01:00.0 299 30 01:40.3
01:00.0 307 33 01:37.7
01:00.0 298 32 01:40.6
01:00.0 287 30 01:44.5
01:00.0 292 32 01:42.7
01:00.0 290 31 01:43.4
01:00.0 286 30 01:44.8
01:00.0 288 30 01:44.1
01:00.0 294 31 01:42.0

Cool-down
5 minute row: 1110m, 02:15.1/500m