8/25/12 - Training

Run 1 min @80%
Walk 1 min
x5
+
Row 500m @70%
Rest 2 min
Row 500m @80%
Rest 2 min
Row 500m@90%
Rest 4 min
x2
+
Airdyne 15 min z1 cool down

1:50 - 70%
1:40-1:45 - 80%
1:35-1:36 - 90%
both sets the same

Felt good. Last 90% was kinda tough.
These were definitely effort based today.
Didn't feel very strong.