But still a grinder type...
Mobilize & Warm-Up
then...
3 RFT ~
40/30 Cal Bike
15 STRICT Pull Ups
~ EXACTLY 3M Rest b/t rounds
tb ~ 4:52 / 7:52-11:38 (3:46) / 14:38-18:33 (3:55)
Bikes:
3:37 (no other stats)
2:44 ~ HIGH = 78rpm - 506 Watts / AVE = 64rpm - 291 Watts
(Pedaled 10s FAST - 20s easy)
2:37 ~ HIGH = 81rpm - 560 Watts / AVE = 65rpm - 305 Watts
(15s FAST - 15easy - 10s FAST - 20 easy)
I am finding some Hard(Fast) / Easy(slow) pace type stuff works better for me on Rower and Bike than trying to maintain a faster pace overall...
Have to dive back into run-walk on longer workouts and see what that does...
MURPH is coming!!!
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