0900ish:
1. Run 1 mile at 3% incline at 6.0 x 0.25mi, 6.5 x 0.25mi, 7.0 x 0.25mi, 7.5 x 0.25mi. Then 4 rounds of 0.25mi at 3% incline at 10.0.
2. 3 sets of 30 KBS (32kg).
1720ish:
1. row 1 min on 1 min off for 20min. Total meters: 3150. Really crashed after round 6 or 7. Never less than 290, topped out at 310.
