140112

We always take guesses at what CFHQ will be sending our way after a session like 'Cindy XXX'. Most guessed strength. WRONG. Row repeats. Excellent. We threw the runners a bone and allowed the run sub option at 800 meters.

Four rounds:
1000 meter row
:90 rest
                                   Fastest 1000
Tammy- 23:22                 4:43
Cole- 22:06                     3:58
Paul M- 20:22                 3:46
Carrie- 24:18                   4:51
Todd- 20:38                    4:06
Paul- 20:05                      3:42
Quincy- 22:22                  4:09
Casey- 20:46                   3:45

800 meter run
:90 rest

Trent- 23:21
Candice- 21:39
Tommy- 21:36
Caitlin- 21:40
LaDonna- 23:25
Ryan- 18:58

Nice work everyone. Super fast row Paul, and really super fast runs Ryan.

We look for consistency with repeats, finish times within a few seconds of each other. Pacing work. Kathryn has a great row workout on a board at the row station at CFSF that really helps us learn pace. Try it.

Good prioritization on a Sunday afternoon!

Thanks for another great day at CFSF.

3-2-1 GO!
CFSF