wednesday, july 19

“Rowdy McRowface”

For time:

Run, 2000 m

Row, 1000 m

Run, 1500 m

Row, 750 m

Run, 1000 m

Row, 500 m

Extra Details

Time domain: 30-35 mins

Time cap: 40 mins

Athlete Notes

Today, we would like you to focus on increasing pace, which means descending splits throughout the workout. This should look like the run starting at 5:00/k or 8:03 mile and gradually accelerating to 4:00/k or 6:26/mile. The row should start at somewhere around 5k + 3sec/500 m and descend to 5k -3sec/500 m. The goal is to be disciplined on your pacing strategy today and really focus on how strong you can feel going into the final 1000 m Run + 500 m Row.

Primary Objective: Descending Splits

Secondary Objective: Completing the workout under the time cap

RPE: 7/10