I would Like everyone to do one or two additional workouts on your own this week:
1.) Run or row: 30:20 8 rounds 30 seconds work, 20 seconds rest, 8 rounds. max distance covered.
2.) Run: 40 minutes total: at 85% for first 20min then pick it up to 90% on the last 20min
C2: 15 minutes total: at 85% first 7.5min recover 1min, then 90% for second 7.5min