A1. 500m Row, easy
A2. ROM & mobility
B. 10k run, moderate pace (80% effort)
Time - 55:35
C. Stretch
Notes:
Absolutely horrible route that I chose for this one. Lots of rolling hills, so I guess it was good to get some work in that way. I had to walk a few times because my legs just couldn't handle it anymore. Lungs weren't a problem, just muscular endurance. Pace was 9:06/mile which all-in-all isn't that bad for having to be an 80% effort.
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