CF log 17/02/15 (Tue)

Strength/skill

Every 1:30min – 5 sets 5 TnG power C&J [85#]
1 x ME TnG power C&J @ 85% of previous weight [75#; 10 reps]

Back squats
1 x 3 @ 85% [145#]
3 x 2 @ 90% [155#]
1 x 3 @ 85% [145#]

WOD

5 x 500m row – take turns with partner
[both of us took a total of 21:35 (rower timing)]

I think I averaged a pace of ~2:10 to 2:15/500m… or maybe slightly less, hopefully? Haha. I know I could do slightly below 2min/500m for the first 150m (yeah such a short distance ><), then I would gradually slow down till the slowest at ~2:15 to 2:20 and speed up again at the last 100m to about 2:10 or slightly less – for all 5 rounds I was pretty similar like that haha :P

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