Row and Run

Yesterday I had to do some anaerobic work. It was on my sheet so it had to be done, but it was a nice change for me since I haven't done much of it since we started the project.  My sheet said "Row or run: 30 seconds on, 1 minute off."  When asked how many repeats, Chris said "oh, about half an hour's worth", like he does it all the time.  I decided to row, run and then row again, like a running sandwich. mmmmm......sandwich.

Here's how I did it.
5 minute rowing warmup
10 minutes rowing: 30 seconds at 1:42 pace, 1:00 at 2:30 pace

quick drink and grabbed a towel on the way to Catalyst's state of the art staircase

10 minutes on the stairs: 30 seconds running stairs, 1:00 walking stairs

then back to the rower for 10 more minutes of 30 on, 1 off.  (On this set I was trying to row so hard, I fell right off the seat of the rower!  Next time, I'll have to duct tape myself in. Or wear a helmet.  Or both)

---