CFE WOD for distance:
3 x 1 minute on, 30 seconds rest.
2 x 2 minutes on, 45 seconds rest.
1 x 3 minutes on
The original version is 2 rounds of all that. This amount seemed about right.
The data:
CW:
| Distance | Time | Avg/500m | Status | Date | Age | Weight | Type | Comments | ||
|---|---|---|---|---|---|---|---|---|---|---|
| 761m | 3:00.0 | 1:58.2 | 3/23/2010 | 50 | H | indoor rower | Interval 6. 3 minutes | |||
| 521m | 2:00.0 | 1:55.1 | 3/23/2010 | 50 | H | indoor rower | Interval 5. 2 minutes | |||
| 510m | 2:00.0 | 1:57.6 | 3/23/2010 | 50 | H | indoor rower | Interval 4. 2 minutes | |||
| 270m | 1:00.0 | 1:51.1 | 3/23/2010 | 50 | H | indoor rower | Interval 3. 1 minute | |||
| 274m | 1:00.0 | 1:49.4 | 3/23/2010 | 50 | H | indoor rower | Interval 2. 1 minute | |||
| 274m | 1:00.0 | 1:49.4 | 3/23/2010 | 50 | H | indoor rower | Interval 1. 1 minute | |||
KW:
| Distance | Time | Avg/500m | Status | Date | Age | Weight | Type | Comments | ||
|---|---|---|---|---|---|---|---|---|---|---|
| 651m | 3:00.0 | 2:18.2 | 3/23/2010 | 50 | L | indoor rower | ||||
| 446m | 2:00.0 | 2:14.5 | 3/23/2010 | 50 | L | indoor rower | ||||
| 443m | 2:00.0 | 2:15.4 | 3/23/2010 | 50 | L | indoor rower | ||||
| 232m | 1:00.0 | 2:09.3 | 3/23/2010 | 50 | L | indoor rower | ||||
| 238m | 1:00.0 | 2:06.0 | 3/23/2010 | 50 | L | indoor rower | ||||
| 243m | 1:00.0 | 2:03.4 | 3/23/2010 | 50 | L | indoor rower | Intervals...3X1 min on, 30 sec rest; 2X2 min on, 45 sec rest; 1x3 min on, 2 min rest. | |||
Ciao,
Charles
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