January 29 - 2 x 6000m

January 29 rowing 
Getting into the rowing mode
8:30 on a Sunday morning - alone-with music blasting.
Warmup 
500 m
10 strokes arms
10 strokes back
10 strokes arms and back
10 strokes slide only, keep it slow
Remainder-normal rowing.

Get excited! 2x6k @ 2:15, 5 mins rest. 

1st 6k 26:45.4
18 s/m
2:13.7/500m
Started out at 2:11
Pace. A little apprehensive that I went out too hard
Hit 2 k @ 8:45 2:12 pace
Slowed down last 1000m to save strength 
rest 5 min


2nd
26:38.0
2:13.1/500m. 25s/m
Hit 2k at 8:50

Much more need to play with speed
Did power 10 at
2000m 
3000m 
4500m
5500m
Went hard last 230 m kept average between 1:50-1:59/500m

The first one I was able to be more consistent the second I had to play speed games to break it up- if I did not the urge to stop got big so on with the games. 

Cool down
500 m
10 strokes arms
10 strokes back
10 strokes arms and back
10 strokes slide only, keep it slow
Remainder-normal rowing

I made it.

Got a massage and my massage therapist thought my legs were
a little dense. Well. I guess they have been working.
Peace. Love. Crossfit. Life.