RAIN

Yes…it is raining in California!!   Thanks @cfcat for the pic

HOMEWORK

NC Endurance will be doing a rowing version of the track interval workout we did on Monday.  

Intermediate and Long Distance Row Workout

5 rounds: 

200m fast, 200m easy, 3x300m at moderate pace

20sec rest b/t 300s.

3min rest b/t rounds

Total:  5000m

Row Workout Details:  200m row (see below pacing), 200m easy recovery row, 300m row, rest 20sec, 300m row, rest 20sec, 300m row. Rest 3min.  Repeat for a total of 5 rounds.

Row Workout Pacing:

Current 2000m Row PR Time	200m Pace/500m	200m Rest Pace/500m	3x300m Pace/500m
			Min	Max
06:20.0	01:29	02:03	01:42	01:43
06:30.0	01:30	02:06	01:44	01:46
06:40.0	01:33	02:09	01:47	01:48
06:50.0	01:35	02:12	01:50	01:51
07:00.0	01:37	02:16	01:52	01:54
07:10.0	01:40	02:19	01:55	01:57
07:20.0	01:42	02:22	01:58	01:59
07:30.0	01:45	02:25	02:01	02:02
07:40.0	01:47	02:29	02:03	02:05
07:50.0	01:49	02:32	02:06	02:07
08:00.0	01:52	02:35	02:08	02:10
08:10.0	01:54	02:38	02:11	02:13
08:20.0	01:56	02:42	02:14	02:15
08:30.0	01:58	02:45	02:16	02:18
08:40.0	02:01	02:48	02:19	02:21
08:50.0	02:03	02:51	02:22	02:24
09:00.0	02:06	02:55	02:24	02:26
09:10.0	02:08	02:58	02:27	02:29
09:20.0	02:10	03:01	02:30	02:32
09:30.0	02:13	03:04	02:33	02:34
09:40.0	02:15	03:07	02:35	02:37
09:50.0	02:17	03:11	02:38	02:40
10:00.0	02:20	03:14	02:41	02:43