March 29th, 2015 - 22nd Day of Testing

Mar-29 Aerobic Maintenance
Aerobic Prep - 10min (use this time to get your HR into the desired zone progressivley)
+
Airdyne - max distance in 10min holding HR @ 150 BPM
Rest 3min
Row - max distance in 10min holding HR @ 150 BPM
Rest 3min
Run - max distance in 5min holding HR @ 150 BPM *if walk if HR goes above 150 BPM
Rest 3min
Ski - max distance in 5min holidng HR @ 150 BPM
+
Aerobic Cool-down - 10min (your choice of cyclical/yoga-flow type mobility)

Had to do this at home due to us getting a new puppy.  I rowed the two 10min intervals and ran the two 5min intervals

1 - 10min of rowing - 2193m / 2:16.7 / 22 strokes / min

2 - 10min of rowing - 2150m / 2:19.5 / 21 strokes / min