Saturday, March 2, 2013

Thursday 2/18/2013

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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