15-20 min aerobic warmup + gymnastic skills
AD 30 sec @90%aerobic/30 sec easy x 28
--rest 3 min total b/t round 14 & 15--
Run 10 min easy
Row 10 min easy
Notes: Spent 15minutes on the airdyne warming up. Hit 5 min intervals with increasing intensity. Goal was to get into the 400 watt range and stay there for the entire interval each time. Missed on about 7 sets today in the 28 (dropped into the 300s each of those times). Limiter was the leg burn and the ability to put out the power, breathing felt good. Happy with how these are feeling and I am going after it each time, not just sitting and suffering. Finished up with the easy work, working on some rowing technique during the interval.