Jan. 13th

Week 14 / Day 6

3 x 30sec Row ALL OUT, rest 2mins b/t sets
(distance / avg 500m)
1. 193m / 1m17.7 avg 500m
2. 191m / 1m18.5 avg 500m
3. 191m / 1m18.5 avg 500m
+
rest extra 5mins
+
3 sets of 97%:
30sec CTD Burpees to 6" OH
30sec Cals on Airdyne
*rest 6mins b/t sets
1. 13 reps / 23 cals
2. 13 reps / 20 cals
3. 13 reps / 20 cals
+
rest extra 5mins
+
6 x 45sec Airdyne @90% / 45sec Airdyne @EZ
>24mph avg      = 141 total cals

Notes:

- For the Row, I felt good about this. My speed was the same as the previous weeks, unfortunately I slipped into a bad position on the rower a few times. My recovery is getting better b/t sets on this.
- On the 2nd part the lactic was outrageous, going into each set I could barely walk but once I started it went away. The burpees were a good score for me and consistent which I'm pleased about. The Airdyne speed was >28mph.
- For the 3rd part, I was rocked going into this. Held a >24mph pace each set.
- I liked having specific rest going into each part.