110919

MONDAY 9.19.2011: B SHORT INTERVALS DAY 1 WEEK 5
Endurance:
Max Effort Hill Sprints “At Speed”
Row (SS Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice
At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin rep at speed.
Post sport and distance or watts to comments.

Total:
05:00.0 1671m 43spm 01:29.7/500m

00:30.0 174 44 01:26.2
00:30.0 176 46 01:25.2
00:30.0 172 46 01:27.2
00:30.0 169 44 01:28.7
00:30.0 163 40 01:32.0
00:30.0 166 42 01:30.3
00:30.0 161 40 01:33.1
00:30.0 162 42 01:32.5
00:30.0 162 42 01:32.5
00:30.0 165 44 01:30.9

Warm-up
5 minute row: 1264m, 01:58.6/500m

Cool-down
5 minute row: 1113m, 02:14.7/500m