140119

Repeat 5:00 on, 4:00 off until form/pace deteriorates

1. 1337m, 1:52.1/500m (damper 5)
2. 1356m, 1:50.6/500m (damper 6)
3. 1378m, 1:48.8/500m (damper 7)
4. 1389m, 1:47.9/500m (damper 8)

Total: 5460m, 1:49.8/500m

Then:
Push-up volume programming. Reps on the minute for 20 minutes:
11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+10

Total: 219

140110: 200
140103: 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: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2206m 2:15.9/500m