130904

AM
row 30 sec @90%
rest 30 sec
x10
rest walk 3 min
x3 
Total Meters 

1595 - Goal was 140m/rnd

1621 - Goal was 140m/rnd

1632 - Goal was 143m/rnd - Tougher but doable

Picked 140m as 90% of effort based on 2k time.  Upped to 143 on third as 140 was too easy, and was typically hitting some rounds in the 143-144 range.

PM
20-30 min jog Z1 27 min in five fingers at Warren Wilson College trails