Fri 08JAN16

AM
A) RTW 45-60 min

35 minutes. Unstructured.

PM
A) Row 400m
rest 90 sec
AD 90 sec
rest 90 sec
x 5
rest 6 in
x 2 sets

1. 1:15.2 / 25 cals
2. 1:15.3 / 25 cals
3. 1:15.5 / 25 cals
4. 1:15.3 / 26 cals
5. 1:15.1 / 25 cals
6. 1:15.1 / 25 cals
7. 1:15.5 / 26 cals
8. 1:15.1 / 26 cals
9. 1:15.1 / 26 cals
10. 1:15.0 / 26 cals

– No percentage so went at a hard but sustainable pace.
– Rows at a 1:34ish pace.
– Assault bike around/above 68 RPM.

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