130911

AM

row 1 min @90%

rest 45 sec

x7

rest walk 4 min

x2

Goal was 284m/interval

Total meters - 2123, 2115

Felt like high-end, repeatable efforts and good row technique work.  Found if I stay taller and slightly shrug during the early pull I actually hit a more powerful pull and expend less energy.  I believe the shrug increases the lever from the hip and results in the greater power.

PM

20-30 min jog Z1 trails and forest service road in five fingers - 28 minutes comfortable