Rowed along with the podcast which helped me to get through this last day of the C2 AF Challenge. There was a different objective for each interval, helping me to stay locked in and not just mindlessly row for an hour-plus. Finished the challenge with 125K which is more than my total for all but TWO MONTHS this season! Looking forward to no rowing for the next few days.
Warm Up:
3 Minutes @22 Easy
1 Minute @22/24 Hard
3 Minutes @24 Easy
1 Minute @24/26 Hard
3 Minutes @26 Easy
1 Minute @26/28
3 Minutes Rest
3 Minutes Easy
2 Minutes Moderate
1 Minute Hard
1 Minute Easy
2 Minutes Moderate
3 Minutes Hard
3 Minutes Rest
4 Minutes @22 Increasing Intensity
4 Minutes @24 Increasing Intensity
4 Minutes @26 Increasing Intensity
3 Minutes Rest
Every Minute Change Stroke Rate
@22-24-22-24-26-24-26-28-26-28-30-28
3 Minutes Rest
Every Minute
First 40 Seconds Easy
Last 20 Seconds Hard
3 Minutes Rest
1 Minute @28/26 Hard
3 Minutes @26 Easy
1 Minute @26/24 Hard
3 Minutes @24 Easy
1 Minute @24/22 Hard
3 Minutes @22 Easy (Cool Down)
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