Two-pack and some chocolate-covered raisins

Warm up: 5 min
Inter 1: 1 min @ 950
2 min moderate
Inter 2 – 4: 1 min @ 1000+
2 min moderate
Cool down: 5 min

Total: 22 min.

Warm up: 5 min @ 500
Inter 1: 1 min @ 950
2 min. moderate
Inter 2: 1 min @ 1050
2 min. moderate
Inter 3: 1 min @ 1050
2 min. moderate
Inter 4: 30 sec @ 1000
2.5 min moderate
Cool down: 5 min @ 550

Comments: I need to work on that fourth interval.

5 min. warm-up
1 min. at 950, 2 min. moderate
1 min. at 1000+, 2 min. moderate
1 min. at 1000+, 2 min. moderate
1 min at 920, 2 min. mod.
5 min. cool down

Star Trainers Cardio Gay Gasper (30 min)
Rowing: 2 min x 1r, 3 intervals.

Warm up: 4 min. fish game
Intervals: 7 x 2 min./1 min. rest (21 min.)
Core: Star Trainers Abs, Kimberly Spreen (10 min.)

Interval Row: 2 minutes with 1 minute rests. 7 reps.; 21 min. total

Interval rowing: 1:1r; 2:2r; 3:3r; 4:4r; 3:3r; 2:2r; 1:1r — 35 min incl. warm-up