Easy bike/jog/row warmup, spend 10-12 min getting some blood moving
+
Run 200m @ 88-90% effort, new set every 2 min x 5 (high effort but repeatable)
39-41 across – in the rain!!!!!!
+ (rest as needed)
Row 250m @ 88-90%, new set every 2 min x 5 (same, hard but repeatable)
51.1-51.0-50.9-50.9-51.3
+ (rest as needed)
AB 15 cals @ 88-90% effort, new set every 2 min x 5 (same, not full sprint but hit these around 600-800 watts)
34-36-34-34-35
I actually thoroughly enjoyed this day. The running even in the rain felt good, I actually recently had been going over pose running drill videos and this helped in warm up. Rowing felt like a lot of work and bike felt good, wasn’t able to hold (or didn’t want to work that hard) above 700 very long, but was in upper 6’s without a problem. After the work was done I definitely felt like I was working hard but in hindsight there might have been a bit more kick but not sure today if everything would have stayed as sustainable as it was