Week of 10/8

Monday & Tuesday

Running – 400m TT, Rest 5:00 then 4×400 @ 75% of TT pace

Rowing – EMOM 15 mins, row 150/100m at fastest pace possible at the following SPM: 18, 20, 22, 24, 26, 28, 30, 32, then you choose your stroke rate

Wednesday & Thursday

Running – 800m TT, rest 5:00 then 2×800 @75% of TT pace

Rowing – 7 rounds for total distance of 2:00 on/2:00 off

Saturday

Running – 5k Tempo @ 80% of your pace for the 10K TT a couple of weeks ago. This will, unfortunately, need to be done on your own since I’ll be away at a seminar this weekend. Sorry runners!

Rowing – with Coach Chris – neural recharge WOD – 3-4 rounds for time: Row 500m @ less than 22 strokes/min, 1:00 medball slams, :30 plank hold

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