2 x 15' 3' rest
Alternate 5' @ HMP, 10KP, 5KP
Keep HR <80%

< 80% Max HR <140bpm

Recovery row @ MP

2 x 15m with 4m rest.

2 x 30' with 3' "rest"
Alternate 7.5' @ 10k pace, 7.5' @ MP
1st 30' 7330mts
2nd 30' 7…

RowingWOD session. 3 x intervals. Repeat.

30 mins on, 10 min off
20 mins on, 5 mins off,
10 mins on

RowingWOD Week 3 Session 2
1:00 wk/1:40rest
Round 1
1:00 @ 24 s/m, 26s/m, 28s/m, 28+s/m, flat out = 1538mts
10-15 min rec…

RowingWOD Week 3 Session 1
Int 1 - 5m @ 20s/m - 1274mts, 4m @ 22s/m - 2166mts, 3m @ 24s/m - 828mts = 3151mts (6 min "rest"…

Followed up with a 20min row after the 30 minute effort and 10 minute "rest". Didnt feel strong.

Focusing on half marathon pace. Felt tired coming off night shift with no food prior to the row.

Warm up row

RowingWOD Week 2 session 2
5 rounds x 2 sets - 1min work 2 min rest
1 @ 24s/m, 1 @ 26s/m, 1 @ 28s/m, 1 @ 28+s/m, 1 @ 100%. Rest 1…

RowingWOD Week 2 session 1
4 x intervals
2,384mts, 2150mts, 1858mts, 1566mts

3 x 2000m efforts as follows with 4 min easy between. Row min 500m in that time
1000 @ 24spm
500 @ 26spm
250 @ 28spm
250…

3 minutes max distance effort @ 24s/m

3 min max distance @ 24s/m - effort 1

RowingWOD 20 minutes max distance

2 x 30 minutes with 4 minutes rest between.
7123m @ ave 172W, 7207m @ ave 180W

30 min row @ 18s/m sitting at proposed marathon pace.

5 x 1000m with 60sec between each. Complete 10 x 60kg B/P each period.
4:06, 3:55, 3:49, 4:04, 3:26

4000m at proposed ultra marathon pace 18s/m

2 x 2000m with 4 minutes easy after each effort
A) 7min 17sec
B) 7min 25sec
With 741m and 768m row'd easy

5 x 1000m @! 25, 22, 25, 28, 25 s/m

Followed by 1000m easy recovery.