Additional running or rowing workouts: (courtesy of CrossFit Endurance)
1. ) Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k or..
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
2.) Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.