BLACKBOARD – 12 November 2014

Posted by beyultraining on November 11, 2014 · 4 Comments 

Workload:

A1. 1000m Row (70% Effort)

Then:

B1. 4 Rounds of 700m Row:
*Make your work to rest ratio 1:1. Try walking during your rest time.

Then:

C1. Cool down Bike for 8 minutes (65% effort)

Notes: Enjoy. The goal for the splits is to not deviate more than 5% from your first 700m row. You want the pace to be around 115% the pace of a 500m sprint. So if your best 500m is 120s, then a pace of 132 (2:12/500m) would be appropriate.

Filed under Workouts of the Day

Comments
4 Responses to “BLACKBOARD – 12 November 2014”
  1. Dara's avatar Dara says:
    November 11, 2014 at 8:22 PM

    Run sub…4x800m?

    Reply
  2. Dara's avatar Dara says:
    November 12, 2014 at 9:23 AM

    Run 3x800m, 1x400m
    4:42, 4:40; 4:38; 2:12

    Reply
  3. Kevin Olds's avatar Kevin Olds says:
    November 12, 2014 at 10:45 AM

    RX’d. Goal during the 4 700m rows was to not go above 2:00/500m pace

    Reply

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