10by1k rate ladder 1:30 rest

Saw this on Fitness Matters Workout of the Day (10by1k 1:30r) and looked like fun - decided to do it with a rate cap - at first I thought about all at r20 but as I ended up taking a bigger chunk of the pace than I expected to start with I revised the plan and made it a rate ladder - by the 7th rep I was pretty well cooked and ready to HD but managed to dig in somehow. On the 9th rep I missed the friggin start so upped the rate a little to try and gain some pace back. 10th rep wasn't all out but I was certainly done in my the end - as the sweat on the footplate shows lol 

 

 

2by20 r4 26/27SPM

Just felt a lot tougher than I would have liked - think I'm still tired from the night before last when the wee one had me up at 2am and 4am and then again at 4:30am. Did manage a row this morning before work - was supposed to be 60min r22 at sub 1:45 pace but as I set off it turned to r24 - then after 20 minutes a guy walked in and turned the temp up so it then turned into a HD FFS.

No warm up - no time just straight into it - sweat fest! Target was 1:44.5 or faster so that's good :o)

 Hmm Protein delivery - 400 servings! lol