Wednesday
Row 100m MAX EFFORT- record max pace/500m reached, rest 2-3 min x 3
+
Row 60 sec @ 2:05/500m
Row 40 sec @ 2:00/500m
Row 20 sec @ goal 30 min TT pace
x 2
rest 3-5 min
+
Row 30 min TT
**record avg pace/500m, avg HR, total distance
A. 1:25/1:23/1:21
B.
7,709m
1:57/500m pace
HR: 156avg/179max
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