BLACKBOARD – 12 November 2014


A1. 1000m Row (70% Effort)


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


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.

4 Responses to “BLACKBOARD – 12 November 2014”
  1. Dara says:

    Run sub…4x800m?

  2. Dara says:

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

  3. Kevin Olds says:

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

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

%d bloggers like this: