10:00/8:00/6:00/4:00/2:00m, 2:00 rest, Row&Ski
SR: 22/24/26/28/32+,
Start 2K + 16, increase -2 sec, last rep 2K pace +

warm up

10000m, SR 20 @ 2:00av

warm up

3 x 2000m, 3:00 rest, Garage Athlete
- 2:10
- 2:09
- 2:08

7 x 500m, 3:30 rest, Pete Plan pace 2K - 3(1:42) Should have been 8!

warm up

4 x 1000m, no rest
- 2:05
- 2:10
- 2:10
- 2:05

3 x 10:00, Rest 3:00, Garage Athlete
Each 10:00 as 5:00/3:00/2:00

warm up

Attempt at Rowelite
- 750m @ 2K + 2(1:44)
Rest 6 mins
- 1250m @ 2K pace(1:42)
Rest 8 mins
- 750m @ 2K - 2(1:40)
M…

warm up

4 x 1000m, no rest
- 2:05
- 2:10
- 2:05
- 2:10

5 x 1000m, no rest, Pace 2:10

5 x 1000m, no rest, warm up, SR18
- 2:07
- 2:06
- 2:05
- 2:04
- 2:03

3000m, Target pace 2:10

Attempt at 9000m, Failed after 4K, FM rowing
- 1500m, R18 @ 2:04
- 1500m, R20 @ 2:01
- 3000m, R24 @ 1:56
- 1500m, R20 @ 2…

warm up

250m, 500m, 750m, 1000m, 750m, 500m, 250m
Rest 1:30, 3:00, 4:30, 6:00, 4:30, 3:00
Pace 1:45(2K) Pete Plan

warm up