Tabata Row and Weights

I've got a 1000m race on Saturday and not feeling as fit as I was last year so decided on a quick, intense session to help build some lactic tolerance. The idea is that the legs will last another 50m into the race before turning to jelly! (I hope) 

Warm up - 3000m at 25spm @ 1:59.2 pace - steady, building a sweat up (just under 12 mins)

Tabata Row - 20 second burts with 10 seconds pause x 8

112m, 114m, 112m, 112m, 112m, 111m, 111m, 112m - total 895m (summary rounded it down from 896m)

average pace and rate - 1:29.3 at 33spm

My best is 916m from last September so I'm a bit behind but at least I finished strongly.

Weights:

2 x 8 x 60kg straight leg deadlifts (working hams and lower back)

6 x 60kg power cleans (power work)

60kg power clean and jerk + press

70kg power clean and jerk + press

80kg power clean and jerk

90kg power clean and jerk (a bit wobbly)

Cool Down

10 mins recumbent bike, first 5 @ Heart Rate of 135 bpm, second 5 slowing to under 110 bpm.