11/29/17 Slept 8.0 hours, napped 20 min. Wt. 196.8 ( lowest in about 3 weeks) 7/10. No soreness from yesterday but feel tired.

Nov-29 *high carb

Row - 100m @ 12sec slower than 500TT

Row - 100m @7sec slower than 500TT

Row - 100m @ 3sec slower than 500TT

Row - 100m @ 500m TT Pace

Row - 100m @ 2sec faster than 500TT

Rest = 2x work

x4 set

1:52, 1:47,1:43,1:40,1:38 #1. with 140m to go I blew up and had to slow way down. 

                                          #2  with 260 to go I just had nothing left

tried to slow each effort by 5 sec

1:57, 1:52, 1:48, 1:45, 1:42 #3 ran out of steam at 220 to go.

Thought I finish with some steady effort at 2:00 for 1000m. Felt terrible so called it a night after 400m.

Maybe my work week caught up to me. Off to bed! My pulse seemed to elevate and I had no max effort power.  Felt well fed. I spent 8 minutes warming up with some "burst efforts" too. Maybe I mis read by time from last week. Maybe it was 2:37- kidding :). Felt proud of my effort and time last week.

+

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 157g, Carb 206g, Fat 53g