Windy City Endurance

2/22/12

4 sets: 1000m repeats @ 105-110% of your 5k pace, rest 3 min

**record time and pace each set**

"Being the best that you can be is possible only if your desire to be a champion is greater than your fear of failure." --Sammy Lee

2/20/12

10 sets: 300m sprint row, 200m recovery row, 3 min rest

**record time of sprint row**

"If what you did yesterday still looks big to you today, then you must not have done anything today."
---Unknown

2/15/12

3 sets: 11 min row, 5:30 min rest @ best 5k pace

**record distance and pace each set**

"One bout doesn't make a champion. One win or one loss isn't reflective of an entire career...Champions aren't made or lost with one battle." --Kelly Williams

2/13/12

10 sets: 30 sec row sprint, 90 sec row recovery

**work to maintain pace throughout**

"If you are ever going to achieve as much as you can in a sport, you are going to have to be willing to make a leap of faith to learn how much your body can handle." --Meredith Rainey Valmon

2/8/12

3 sets: 1000m row @ 105-110% of your 5k pace, rest 3 min

**record time and pace each set**

"Those who truly have the spirit of champions are never wholly happy with an easy win. Half the satisfaction stems from knowing that it was the time and the effort you invested that led to your high achievement." --Nicole Haislett

2/6/12

10 sets: 90 sec sprint: 3 min rest

**record distance each set**

"Victory isn't defined by wins or losses. It is defined by effort. If you can truthfully say, 'I did the best I could, I gave everything I had,' then you're a winner." --Wolfgang Schadler

2/1/12

3 sets: 9 minutes on: 4:30 minutes off @ best 5k pace 

**record pace and distance each set**

"The power of the human will to compete and the drive to excel beyond the body's normal capabilities is most beautifully demonstrated in the arena of sport." --Aimee Mullins

 

1/30/12

8 sets: 200m sprint row, 200m recovery row, rest 2 minutes

**recording sprint time each event**

"If you never lose then you can never appreciate the victories." --Laura Twitchell

1/25/12

5k TEST DAY!

**recording overall time**

“Experience is not what happens to you; it’s what you do with what happens to you.” –Aldous Huxley

1/23/12

8 sets: 30 sec sprint row, 90 sec recovery row

**work to maintain pace throughout**

"Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don't quit." –Conrad Hilton