11/1/17 Slept 8 hours. 8/10. Minimal back and glut stiffness.

Nov-1 *high carb

Row - 5 x 500m @ 1:52; rest 2min

1:49.2, 150.3, 150.5, 150.2 and the last piece I "cracked" at 280m to go-1:55.7

+

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 147g  Carb 210  Fat 68g