Thursday 11-19-15:

1. 6 Sets:
Ski Erg 1000 Meters @ PR 5k Pace Minus 4 Seconds
Rest 2 Minutes b/t Sets
= 3:51.9 / 3:50.4 / 3:50.4 / 3:49.1 / 3:50.1 / 3:48.6. 


(Total time: 33:00)
(1:55.0 average pace, which is 4.9 Seconds faster than PR 5k pace)
(6000 meters ski erg intervals) 

+10:00 cool down on the Assault Bike.