16 September

Training (2p)

Row 500m @85%
rest 2 min
x5
*1:35.7
*1:35.6
*1:35.9
*1:35.7
*1:35.5
*I thought that 1:35 may have been a little too fast but in the end, I think it was right on. Wasn't crushed after #5 and recovered quickly for next piece. 

+

Airydne 2 min @85%
rest 2 min
x5
*412 Avg Watts (57 Cals)
*415(61)
*416(58)
*419(58)
*427(61)
*Figured anything over 410+ would be pretty close to 85%. Legs were pretty full after #5 but again, recovered quickly and felt fine going into the runs. 

+

Run (if calf doesn't hurt, if it does, repeat row intervals)
400m @85%
rest 2 min
x5
*1:32
*1:29
*1:28
*1:28
*1:28
*The best running has felt in a while. This was so much easier than the last time we did these. 

*Overall a really good day, body felt great and at this BW (248), I feel really confident about where my conditioning is relative to last year when I was 243 at this time.. I do think we have a discussion in the next few months about wisely losing 4-6 pounds by February but not worried about it as of now.