130222

Row:
1:00 on, 1:00 off
3:00 on, 2:00 off
4:00 on, 3:00 off
5:00 on

Total: 13:00.0, 3576m,  26 SPM,  01:49.0/500m

01:00.0	294	29		01:42.0
03:00.0	838	26		01:47.3
04:00.0	1099	25		01:49.1
05:00.0	1345	24		01:51.5

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

Total: 240

120228: 210
120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Warm-up 10 minute row: 23728m, 2:06.1/500m
Cool-down 10 minute row: 2315m, 2:09.5/500m