Monday April 5, 2010

Warm up 5 minutes.

30 minute row with rate pyramid.

Rate changes every 3 min:
18, 20, 22, 24, 26, 28, 28, 26, 24, 22.

Start out at 5K+16 and build to 5K+8/10 by the top of the pyramid — then keep that pace even as the rate declines.

Cool down 5 minutes

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