4-Apr
AM
Row 500m @1:40
rest 2:30
x3
rest 6 min
x2
1 - 1:40.2 - https://www.youtube.com/watch?v=t-x1avi30qo
2 - 1:40.2 - https://www.youtube.com/watch?v=cECLIyeLmQY
3 - 1:40.7 - https://www.youtube.com/watch?v=QWNqnckEi4w
4 - 1:41.5 - https://www.youtube.com/watch?v=DZlgErp7hMw
5 - 1:54.1 - https://www.youtube.com/watch?v=eBF1_n2obsM
6 - 1:44.7 - https://www.youtube.com/watch?v=HZzAsPvcrrg

PM
Run 800m @95-100%
2:26

rest 15 min

"Fran"
2:20 (pr) - https://www.youtube.com/watch?v=7tnQb1OH-iQ

previous pr 2:29 (Aug 11, 2011) - http://opt-mizar.blogspot.ca/2011/11/118-am.html