120228

D Long Intervals
Day 2 Week 8

ENDURANCE:
C2 Row: 2 x 12:00 TT, rest 5:00

24:00.0 6219m 24spm 01:55.7/500m

12:00.0 3187 24 01:52.9
12:00.0 3032 24 01:58.7

Rest 10 min and then:
Push-up volume programming. Reps on the minute for 20 minutes:
12+12+12+12+12+10+10+10+10+10+10+10+10+10+10+10+10+10+10+10
Total: 210

120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Warm-up 5 minute row: 1261m, 1:58.9/500m
Cool-down 5 minute row: 1133m, 2:12.3/500m