9/23

Row 1000 meters, Run 3 miles x 3

Total time including transitions: 39:05.2

Round 1:
Row -- 4:42.1 (2:21.0, 32 s/m)
Run -- 7:59.4

Round 2:
Row -- 4:43.9 (2:21.9, 32 s/m)
Run -- 7:59.7

Round 3:
Row -- 4:50.7 (2:25.3, 32 s/m)
Run -- 7:46.4

Cramp on the last run.


Warmed up with a 1000 meter row and half mile run.
Then 400 meters of 10 seconds hard 20 seconds easy.
Cooled down with an easy row with the damper low for 2660 meters.