130301

Row (THU): Repeat :30 on :30 off until form/pace deteriorates

			Split or Work Interval Results				Results Calculated by Formulas			Interval Rest Results
Meters	Avg SPM	Avg Heart Rate	Time	Meters	SPM	Heart Rate	/500m	Cal/hr	Watt	Time	Meters
1821	29	0					01:38.8	1547	362
			00:30.0	154	34	0	01:37.4	1603	379
			00:30.0	156	30	0	01:36.1	1654	394
			00:30.0	154	30	0	01:37.4	1603	379
			00:30.0	153	30	0	01:38.0	1578	371
			00:30.0	151	30	0	01:39.3	1528	357
			00:30.0	151	28	0	01:39.3	1528	357
			00:30.0	152	30	0	01:38.6	1553	364
			00:30.0	150	28	0	01:40.0	1504	350
			00:30.0	152	30	0	01:38.6	1553	364
			00:30.0	152	30	0	01:38.6	1553	364
			00:30.0	147	28	0	01:42.0	1433	329
			00:30.0	149	28	0	01:40.6	1480	343
											352

Warm-up 10:00 row: 2362m, 2:07.0/500m

Followed by Max handstands with 30 second rest.  Stopped when my max was in the 30 range.  Time: 15:00 or so.