Thursday

Endurance
For time:
Row 5k
Run 5k

Note: Goal to work toward for this objective, testing aerobic capacity across multiple modalities, is to complete the 10k distance and transition in less than 45 minutes. Settle into a 1:40/500m split or better and then run a 7:30/mile pace. Not impossible. Possibly, not even difficult when independent events, but paired together this will surprise you. Stick with your target pace. Finish your best, and work toward the goal. Find a friend to throw down with, on this.