12/3/2019

Row @ 90% last week's max wattage until you reach 8.5/10 RPE (30 second max time)
goal was 747W, held it just under that for about 30 seconds
rest 3-4min with active walk recovery
x2 total sets
+
Row 500m ---> increasing effort every 100m as follows:
100m @ 9sec/500m slower than 2k pace
100m @ 6 sec/500m slower than 2k pace
100m @ 3 sec500m slower than 2k pace
100m @ 2k pace
100m @ 3 sec/500m faster than 2k pace
rest 2:30-3:30
x6 sets

Started at 1:51/500m and build to 1:39/500m, and stayed within + or - 1 second or so of those times