8/19/13

am

30 min AD ez, fasted

510, z2ish effort this morning.  Was stiff

pm

12 x300m row, 3min rest, 5 min rest between sets 6/7 goal, sub 56
54.3, 54.5, 54.5, 54.3, 54.5, 54.7, 54.9, 55.7, 54.8, 54.9, 55.5, 54.9  Painful.