Keep going until you get 300 reps total.... don't know the breakdown of reps.
8 AM
SkiErig/Rowing43:00 [3] 5.1 km (8:26 / km)
Skierg after the gym workout and before running
1000m warmup
1-2-3-4-3-2-1 mins with equal rest....
Damn that was rough....
9 AM
Running (Road) 50:06 6.35 mi (7:53 / mi) +216ft7:39 / mi ahr:166 max:181 shoes: Pegasus 37 Black
16 miles easy (8 x 3 min mod/hard with 3 min easy recovery)
On the roads around Louisville. Minus 4 degrees out there. Bailed earlier than I was hoping due to the cold air really hurting my lungs. Buff worked to breathe through for about 4 miles until it was a block of ice. Still coughing this afternoon when I take a deep breath. Need to figure out another solution so the cold doesn't keep messing with me like this.