8/7/2018

Tuesday, Aug 7 

A1. Side Plank on Rings; 20 sec/side x 5 sets; rest 30 seconds 

done
A2. GHDSUs; 15 for time x 5 sets; rest 30 seconds 

done
A3. HSW; 50' AFAP x 5 sets; rest to recovery 

:53 - :53 - :50 - :51 - :52

Did the HS walks in 25 foot segments, average day for these. I took a little longer between segments than last week, and I has some trouble towards the last 5 or so feet of the second 25 foot segment. 

10 Sets: 
Bike 1k 
Row 500m 
rest 2min bw sets 

Set 1 - 3:43, 327 watt average on the bike, 1:56.1/500m pace, 148 avge/157max HR

Set 2 - 3:45, 330 watts avge on the bike, 1:56.1/500m pace, 155avge/164max HR

Set 3 - 3:41, 336 watts avge on the bike, 1:56.2/500m pace, 158avge/166max HR

Set 4 - 3:44, 330 watt avge on the bike, 1:56.2/500m pace, 159avge/169max HR

Set 5 - 3:39, 340 watt avge on the bike, 1:56.2/500m pace, 163avge/172max HR

Set 6 - 3:37, 340 watt avge on the bike, 1:56/500m pace, 168avge/172max HR

Set 7 - 3:39, 339 watt avge on the bike, 1:56.4/500m pace, 163avge/172max HR

Set 8 - 3:40, 345 watt avge on the bike, 1:56.4/500m pace, 166avge/173max HR

Set 9 - 3:43, 347 watt avge on the bike, 1:56.4/500m pace, 168avge/175max HR

Set 10 - 3:42, 347 watt avge on the bike, 1:56.4/500m pace, 169avge/175max HR