Fri 18AUG17

AM
A) Row
500m – Stroke rate + 30 – Damper on 4
rest walk 90 sec
x 12 sets

HRinitial/ Time/ HRfinal
1. 90/ 1:44.5/ 145
2. 100/ 1:44.4/ 153
3. 115/ 1:44.3/ 156
4. 110/ 1:44.2/ 158
5. 117/ 1:44.7/ 159
6. 117/ 1:45.6/ 160
7. 121/ 1:45.3/ 162
8. 124/ 1:44.4/ 164
9. 124/ 1:45.5/ 166
10. 128/ 1:45.1/ 167
11. 126/ 1:45.0/ 168
12. 135/ 1:44.5/ 170
+
4 Sets- EASY Pace
15 cal AB
8-10 Triple Unders
2 strict bar MU’s
walk to end of drive way and back
– Triples felt good today. Had a couple sets of over 20 reps.

PM
A) Assault Bike
30 sec @80-85%
slow spin 30 sec
x 40 sets

Kept btw 75-77 rpm.

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