11/22

A. AD 5:00 @ 75% 104 cals
    -1:00 rest-
     row 300m @ 1000m + :20 1:56
    -1:00 rest-
     AD 4:00 @ 80% 89 cals
    -1:00 rest-
     row 300m @ 1000m + :15 1:51
    -1:00 rest-
     AD 3:00 @ 85% 74
    -1:00 rest-
      row 300m @ 1000m + :10 1:46
    -1:00 rest-
      AD 2:00 @ 90%  52 cals
    -1:00 rest-
      row 300m @ 1000m + :05 1:41
    -1:00 rest-
      AD 1:00 @ 95% 31 cals
    -1:00 rest-
      row 300m @ 1000m pace 1:35