131224

Row: 8 x 20:10, use meters or watts

104+106+107+105+103+99+102+101=825m, 1:36.9/500m

131017: 109+109+103+99+97+95+96+92=802m, 1:39.7/500m
130503:113+112+105+103+101+101+100+100=835m, 1:35.8/500m

then:
Push-up volume programming. Reps on the minute for 20 minutes:
12+12+12+12+12+12+12+10+10+8+8+8+8+8+8+8+8+8+8+8

Total: 192

130222: 240
120228: 210
120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Warm-up 10 minute row: 2341, 2:08.1/500m
Cool-down 10 minute row: 2275 2:11.8/500m