Worked on the rowers this morning because of the weather!
2 x 1000m with 3 minute rest in between efforts.
Mark: 3:38.3/3:54.1
Leslie: 4:25.1/4:34.8
Josh: 3:49.8/3:45.3
Sam: 5:10.9/2:16(500)
Finished up class with some windmills! 10-9-8-7-6-5-4-3-2-1 on each side.
Nice work everyone!!
Thanks to Melissa and Chad for covering tonight while Elizabeth is in Hawaii!
Post your times!
Proximal Endurance 
4:27/4:23/4:33
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Came in at 3 today and did Two intervals of 1000m row
4:09 and 4:11
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I did 3 x 1000’s tonight.. 5:00, 5:01 and 4:51.
Last night I did short intervals on my own:
8 x 200’s – kept them all under 51 seconds.
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I am very excited about the great work that I witnessed on the rowers Thursday evening. I can’t wait to see the gains everyone will make over this 12 week training cycle. If everyone keeps that kind of intensity and motivation up I think we will experience great things. Much thanks to Chad for doing such a great job. I learned a lot watching you teach the running drills. I feel privileged to be surrounded by so many knowledgeable endurance athletes.
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