6-mile run

Rowing training.

Warmup: 10 mins of
10 plant to Alt toe touch
20 plank Alt shoulder taps
30 mountain climbers
40 sit-ups
50 bike crunches

Workout:
Row 5 mins at moderate pace
Rest 90 secs
Row 4 mins a big faster
Rest 90
Row 3 mins a bit faster
Rest 90
Row 2 minutes fast
Rest 90
Row 1 min max effort for max meters
Rest 3mins
Row 10 mins for max meters at fastest sustainable pace.

Stretch

10 mie run

I've been doing a park workout where I do 2 miles running, 100 parallel bar dips and 100 flutter/scissor kicks. Did a benchmark workout last week (mixing run/dips/abs into 4 equal sets).

Then did it again today two minutes faster than week-before-lasts benchmark run. It was pretty rough.

6 mile run