120106

FRIDAY 01.06.2012: C SHORT INTERVALS DAY 2 WEEK 12
Max Effort Sprints “At Speed”
C2 Row (SS Thu): 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 can use a 10-15m “build up” to begin sprint at speed.
Post sport and distance or watts to comments.

05:00.0 1657m 35spm 01:30.5/500m

165 34 0 01:30.9 (5)
170 32 0 01:28.2 (10)
163 36 0 01:32.0 (1)
173 36 0 01:26.7 (9)
165 38 0 01:30.9 (2)
172 36 0 01:27.2 (8)
157 36 0 01:35.5 (3)
163 34 0 01:32.0 (7)
168 38 0 01:29.2 (4)
161 34 0 01:33.1 (5)

Warm-up 5 minute row: 1238m 02:01.1/500m
Cool-down 5 minute row: 1182m 02:06.9/500m

Pre-WOD:
5 minute double-under practice