Conditioning

My post workout meal...mmm beef curry

Today the back was still hurting, but it won't prevent from a simple yet challenging bike ride and row workout.

Bike 3 miles at resistance 10 - Time: 9:13

Row Intervals, rest as needed between rounds
500 metres - 1:46
400 metres - 1:27
300 metres - 1:05
200 metres - 41 seconds
100 metres - 18 seconds
500 metres - 1:56 seconds

My goals for this workout was to get sub 10 on the bike ride, which I did, and get sub 2 minutes on both the 500 row intervals, which I also did, although the second was a bit harder.  Overall it was a taxing workout, the last 100 metres on the first 3 and last row interval was like tortue my legs were so spent and I had to dig deep to keep going.