Endurance:
Row 8k (37 mins 48 secs)

Jog 1.5 miles (14 mins 44 secs)

So going to try and replace some rest days with active recovery days.  On both the row and run I was well within my comfort zone and had to back off a few times when my natural instinct to go hard kicked in.  Ready for the weekend and some relaxation!  Going to go after some girls this weekend to see where my fitness is at, and by girls I mean crossfit benchmark workouts.  Thinking about Helen tomorrow and Cindy on Sunday, I know my strength and endurance are good but intensity of conditioning has been lacking lately.