Feb. 10, 2022

Dex"

For time:

0:00-14:00:

Run, 500 m

100/80 Row Calories

Run, 500 m

14:00-28:00:

50/40 Row Calories

Run, 1000 m

50/40 Row Calories

28:00-42:00:

Run, 500 m

100/80 Row Calories

Run, 500 m

Log your total working time of all 3 sections combined and include your individual section splits in your notes.

Goal: 9-12 mins per part

We are continuing to work on building that base through mixed monostructural interval work. Today, we will be hitting some challenging sets on the row and the run. Aim is to start each interval strong and steady, then build pace throughout and end with a full effort over the final 30-40min.

For time:

0:00-14:00:

Run, 400 m

80/64 Row Calories

Run, 400 m

14:00-28:00:

40/32 Row Calories

Run, 800 m

40/32 Row Calories

28:00-42:00:

Run, 400 m

80/64 Row Calories

Run, 400 m

L1:

For time:

0:00-14:00:

Run, 300 m

60/48 Row Calories

Run, 300 m

14:00-28:00:

30/24 Row Calories

Run, 600 m

30/24 Row Calories

28:00-42:00: Run, 300 m

60/48 Row Calories

Run, 300 m