Tue 29SEP15

9:00 AM
Dynamic warm up 5-10 minutes
+
Row 2 min @60%
rest 1 min
Row 2 min @75%
rest 1 min
Row 2 min @90%
rest 2 min
Row 2 min ALL out – Record max HR

rest 10 min

Row 300m @95%
rest walk 2:30
Row 400m @95%
rest walk 3:00
Row 500m @95%
rest walk 3:30
x 3-4

Scores:
60%: 2:10.4 / 460m
70%: 1:58.1 / 508m
90%: 1:44.3 / 575m
All Out: 1:27.2 / 688m

Set. 300m / 400m / 500m
1. 56.5 / 1:17.2 / 1:39.6
2. 57.1 / 1:16.8 / 1:36.7
3. 56.6 / 1:15.5 / 1:33.6

Set 1 felt awful.
Set 2 felt better.
Set 3 felt recovered.

HR Graph 29SEP15

PM- Off
RTW 45-60 min EASY

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