10 Jun Week 9th June 2014
Run:
Short Interval: Tabata Run 16x 20 secs work 10 secs rest
Long Interval: 4 x 400m with 10 sec recovery between intervals
4 min rest
3 rounds: 1000m, 60sec rest, 400m, 2min rest
Time Trial: 3k
Row:
Short Interval: Tabata row 16x 20 secs work 10 secs rest
Long interval: 4 rounds
1000m moderate pace (2000m PR pace + 10-15sec) 2min rest 400m sprint (below 2000m PR pace) 1 min rest 200m easy pace (2000m PR pace + 20-25sec) 15 sec rest
Time Trial: 3000m
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