Sleep 12am - 7:30am
Coaching 9am
11:30am - 12:45pm Out Door Series Workshop presentation- "Program Design for the Out door Athlete" - went well
1pm LUNCH- Gumbo Sausage Soup 1 cup + 1slice Sourdough + Turkey + veggies
Coaching- 3pm, 4pm
WORKOUT 5:30pm
Warm up; Airdyne 10min + short row intervals 80% x 2-3
2K Row for time
7:52.6
beat my old 2K row by 12sec!
notes: help 1:53 pace first 500m, 1:55-57 500m, 1:58-2:00 500m, 152-55 500m
breathing was good, able to maintain strong pull through fatigue, after row workut sitting up for 1 minute then walking...no crash to the floor like past 2K efforts.
7:00pm- Hamburger Patty + baked Yam
8pm- basketball game (couple handfuls of popcorn + diet coke)
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