11/08/17  Slept 7.5 hours. wt 198.0 8/10-gluts and back slightly sore

Nov-8 *high carb

Row - 5 x 500m; rest 2min (2:00 / 1:54 / 1:49 / 1:45 / 1:42 by 100m)

(6-5-4-3 sec drops by 100m)

OUCH! the first 3 500m went well. I could easily hold the 1:42 pace for the final 100m. The 4th piece I could only hold 1:45 for the final 100m. I was unable to reach a 1:42. The final 500 piece  I held 1:50 at 300m, 1:50 at 200m to go and blew up at 100m to go. I had to break my rhythm and finished the last 60m at 1:55. I had no power left. It was a 100% effort. Looking forward to the next attempt. HR was high but just couldn't generate the required power to reach 1:45 and 1:42

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

High carb

Protein 161g, Carb 199g, Fat 66g