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FRIDAY, 03.11.11: TABATA
3+ Hours After CFE Strength & Conditioning WOD
Chose ONE of The Following Sports:
All 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 Distances/Speeds/Watts To Comments.

Bike on trainer. 1.34 miles, 30.15 mph.
Last time: 1.14 miles, 25.65 mph.

Warm-up:
10 minute bike

Cool-down:
5 minute bike