Just out of interest, who trained last night?
What was your programme?
Mine was a bit longer than planned. Damned hard, was completely knackered afterwards.
Rowing machine
5 minute warm up at 500m/2minute pace
1 min rest
10 secs @ aiming 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.40 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace 10 secs rest
1 min rest
10 secs aiming @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.40 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest
5 mins rest
Treadmill
1 min at 12kmh
1 min rest
1 min at 13kmh
1 min rest
1 min at 14kmh
1 min rest
1 min at 15kmh
1 min rest
1 min at 14kmh
1 min rest
1 min at 13kmh
1 min rest
1 min at 12kmh
3 min rest
Rowing machine
1 min rest
10 secs @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.45 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest
1 min rest
10 secs aiming @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.45 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest
5 minute rowing @ 500m/2.10.
3 minute slow row to cool down
What was your programme?
Mine was a bit longer than planned. Damned hard, was completely knackered afterwards.
Rowing machine
5 minute warm up at 500m/2minute pace
1 min rest
10 secs @ aiming 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.40 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace 10 secs rest
1 min rest
10 secs aiming @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.40 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest
5 mins rest
Treadmill
1 min at 12kmh
1 min rest
1 min at 13kmh
1 min rest
1 min at 14kmh
1 min rest
1 min at 15kmh
1 min rest
1 min at 14kmh
1 min rest
1 min at 13kmh
1 min rest
1 min at 12kmh
3 min rest
Rowing machine
1 min rest
10 secs @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.45 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest
1 min rest
10 secs aiming @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.45 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest
5 minute rowing @ 500m/2.10.
3 minute slow row to cool down
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