120128

D Long Intervals
Day 2 Week 3
C2 Row (THU): 4 x 1500m, rest 3:00, hold all splits within 3-5 seconds

22:33.6 6000m 23spm 01:52.8/500m

05:40.7 1500 24 01:53.5
05:39.1 1500 24 01:53.0
05:37.7 1500 24 01:52.5
05:36.1 1500 23 01:52.0

Warm-up 5 minute row: 1228m, 2:02.1/500m
Cool-down 5 minute row: 1149m, 2:10.5/500m