Tuesday, March 23, 2010

CFE WOD: Intervals by Time

Instead of having Kirsten do Murph (she was ready!) We went and put some meters in on the rowers.

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 StatusDate AgeWeightTypeComments

761m3:00.01:58.23/23/201050Hindoor rower Interval 6. 3 minutes

521m2:00.01:55.13/23/201050Hindoor rower Interval 5. 2 minutes

510m2:00.01:57.63/23/201050Hindoor rower Interval 4. 2 minutes

270m1:00.01:51.13/23/201050Hindoor rower Interval 3. 1 minute

274m1:00.01:49.43/23/201050Hindoor rower Interval 2. 1 minute

274m1:00.01:49.43/23/201050Hindoor rower Interval 1. 1 minute



KW:

Distance Time Avg/500m StatusDate AgeWeightTypeComments












651m3:00.02:18.23/23/201050Lindoor rower

446m2:00.02:14.53/23/201050Lindoor rower

443m2:00.02:15.43/23/201050Lindoor rower

232m1:00.02:09.33/23/201050Lindoor rower

238m1:00.02:06.03/23/201050Lindoor rower

243m1:00.02:03.43/23/201050Lindoor 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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