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Friday, 11.05.10: Tabata

Chose ONE of The Following Sports:
Do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
Post Speeds/ Watts or Distances To Comments:

C2:
108
107
102
97
96
96
92
93

Total: 792 (1:41.0 500 meter pace)

Warm-up:
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
4 minute row