Friday, September 9, 2016

5k Row

5K row - Good selection for me to just build time on the rower and to make the 2k seem short. I was really dragging this morning so I was counting on warming up slowly to make me feel better.

Warm up - Fish Game
1395 points 1:59 pace - 1008meters

WOD 5 K 
1k - paddle
2k - 90 seconds paddle/recovery pace then 30 seconds at race pace
3k  paddle
4k - 90 seconds paddle/recovery pace then 30 seconds at race pace.
5k - paddle

Total time 19:17 - 7 seconds off my fastest 5k. 






No comments: