1.13.20

ENGINE:

 

Row @ 90% last week’s max wattage until you reach 8.5/10 RPE (30 second max time) rest 3-4min with active walk recovery x2-3 total sets

 

Was able to hold watts for :10-:12 each time

 

Row 500m —> increasing effort every 100m as follows:

100m @ 9sec/500m slower than 2k pace

100m @ 6 sec/500m slower than 2k pace

100m @ 3 sec/500m slower than 2k pace

100m @ 2k pace 100m @ 3 sec/500m faster than 2k pace

rest 2:30-3:30 x6-8 sets

 

Completed 6 sets with 2:30 rest after each. Wasn’t easy to hold 2k or the 3 sec faster pace towards the end, but wasn’t too hard. Most annoying part was holding the exact pace for only 100m – was jumping around more than usual.

 

10min Skierg recovery

 

Completed