Thursday 1-14-16:

1hr 30min

1. Warm-up:

5-minutes of Assault Bike at easy pace

= Complete. 

2. Rowing workout from Chris Hinshaw:

Round 1: 1000m Row, 50sec rest, 800m Row, 40sec rest, 600m Row, 30sec rest, 400m Row, 20sec rest, 200m Row.

Rest 60sec

Round 2: 800m Row, 40sec rest, 600m Row, 30sec rest, 400m Row, 20sec rest, 200m Row.

Rest 60sec

Round 3: 600m Row, 30sec rest, 400m Row, 20sec rest, 200m Row.

Rest 60sec

Round 4: 400m Row, 20sec rest, 200m Row,

Done!!

Workout Details: The objective of this workout is pacing consistency from start to finish. Athletes will pick their sustainable pace.

=

Total: 6800m.

Total time: 32:22.9.

Pace by interval (14 intervals): 1:47.8, 1:47.7, 1:47.7, 1:47.7, 1:47.5, 1:47.4, 1:47.5, 1:47.3, 1:47.2, 1:47.5, 1:47.5, 1:47.5, 1:47.2, 1:47.0.

Average pace: 1:47.5.

3. 10-minutes of Assault Bike at easy pace.