Thursday, September 27, 2007
Workout for Wednesday September 2, 20076
This will be an all out affair!
Warm- up:
8 minutes at 22, 24, 26, 28 (effort - +4, +2, 5k pace, -2)
2,500 meters - Change rates by 2 every 500 meters
22, 24, 26, 28, 30
Row this at the hardest pace you can
Rest 5 minutes
1,500 meters - Change rates by 2 every 500 meters
28, 30, 32
Row at hardest pace you can
At the end of this workout you ought to feel blasted. We are trying to maintain a pace between your 5 k and your 2k. It is a very uncomfortable pace but will help develop muscle, endurance and mental stamina!
Warm- up:
8 minutes at 22, 24, 26, 28 (effort - +4, +2, 5k pace, -2)
2,500 meters - Change rates by 2 every 500 meters
22, 24, 26, 28, 30
Row this at the hardest pace you can
Rest 5 minutes
1,500 meters - Change rates by 2 every 500 meters
28, 30, 32
Row at hardest pace you can
At the end of this workout you ought to feel blasted. We are trying to maintain a pace between your 5 k and your 2k. It is a very uncomfortable pace but will help develop muscle, endurance and mental stamina!
posted by Duncan PERMALINK 
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