Friday 12.27.13

AM
30x 30 seconds @90% on Airdyne <30 sec slow pedal/rest>

I shot to get to 80 rpms every interval and keep watts above 305.  Total 343 calories / 7.27mi

PM
8x 500m row @90% <rest/walk 3 minutes>

1) 1:44.2 / 28 spm
2) 1:45.0 / 30 spm
3) 1:45.6 / 30 spm
4) 1:44.9 / 30 spm
5) 1:44.3 / 30 spm
6) 1:45.9 / 30 spm
7) 1:45.9 / 30 spm
8) 1:44.0 / 31 spm