5 min AB
3:30 @ 350 watts
90 sec kick at end
(rest 2 min)
5 min row
3:30 @ 1:50/500m
90 sec kick at end
(rest 2 min)
5 min ski
3:30 @ 1:55/500m
90 sec kick at end
(rest 5-6 min)
3 min AB
2:15 @ 350 watts
45 sec kick at end
(rest 2 min)
3 min row
2:15 @ 1:50/500m
45 sec kick at end
(rest 2 min)
3 min ski
2:15 @ 1:55/500m
45 sec kick at end
Ski was the only one today I struggled to keep the prescribed paces. Bike was spot on for 350 (staying mostly at 348-361) – kick was too 450 and held it the whole time. Row was 1:51-1:52 on first set with kick at 1:40. Ski was a grind to keep under 2, and kick was around 1:55-1:54
3 min window – bike was about the same with the 45s kick being closer to 500. Row second time was way better, 1:49-1:50 and 45sec kick was about 1:38 – was just better coping with the discomfort and not breaking mechanics and also slowing down my stroke rate and generating more power per pull. Ski was the same as the first.
+
Face up GHD plank hold 25 sec on, 1:35 rest x 6
done