BLACKBOARD – 19 November 2014

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.

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Comments
2 Responses to “BLACKBOARD – 19 November 2014”
  1. Dara says:

    Run
    3x800m
    2x400m
    4:41
    4:40
    4:39
    2:15
    2:13

  2. kevineleven says:

    WOD complete. I had the broken rower so it was more like:
    4:00 minute row
    2:50 minute row x 4
    10 min cooldown bike.

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