140103

Row: Repeat :30s on, :30s off until form/pace deteriorates

159+161+159+158+156+155+155+154+155+154+152+150=1868m, 1:36.4/500m

130301: 1821m, 1:38.8/500m

then:
Push-up volume programming. Reps on the minute for 20 minutes:
11+11+11+11+11+11+11+11+11+11+11+11+9+9+9+8+8+8+8+8

Total: 199

131224: 192
130222: 240
120228: 210
120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Warm-up 10 minute row: 2414m, 2:04.2/500m
Cool-down 10 minute row: 2280m 2:11.5/500m