12/28

28-Dec
AM
Row 2k for time

7:42 - all time PR is 7:35. Felt good to hit 7:42 today. I know I could of hit 7:40. I didnt sprint hard till last 150 instead of 250m. my avg pace was 1:55.7  

PM
Airdyne 20 min for max calories
(5 CTB on the top of each min mandatory)

212calories

did all CTB Unbroken, i was pretty excited about that. They felt great today! I got back to the AD with about :42 seconds on each minute. I wasn't sure what pace i would be able to hold but after about 3 minutes in I could tell what I would be able to hold for the 20min. Its so weird, workouts like this I feel like I have so much control over and always feel good. I guess because they are more aerobic, but on a sprint workout I feel in less control and more out of my element.

Also, i dont know what I did between last night and before I started training today but my shoulder didnt hurt at all today, not even the littliest bit while warming up. Yesterday it hurt warming up for CTB then felt better as I got more warm but never 100% but today its been great. Thank goodness! Getting pretty sore as the night goes on. Quads are sore and biceps and lats are sore too. Energy is pretty good. Hopefully I dont crash tomorrow like I did last Sunday.