Notes
warmup - 17 min easy; 5 min with 45 and 30 sec bursts @ 26 spm; 28 spm; 30 spm
intensity: 5
4 X
1 min @ 30 spm; 1 min active rest; 2 min 30 spm; 2 min active rest
1 min @ 32 spm; 1 min active rest; 2 min 32 spm; 2 min active rest
1 min @ 34 spm; 1 min active rest; 2 min 34 spm; 2 min active rest
1 min @ 32-34 spm; 1 min active rest; 2 min 32-34 spm
intensity: 4
warmdown
intensity: 5
row count: 1220