warm up

just moderate Challenge meters, feet out

@ PF water rower, tried to equate time/effort for C2 5k

Challenge meters only, 18-21 spm
feeling beat up

day off
easy Challenge meters, 19-21 spm

12:00 WU
1:00 max @ 26-27spm
3:00 firm recovery @ 20-21spm
until 10k

early morning Challenge meters
last 2k with high drag

early morning Challenge meters

morning Challenge meters

water rower at PF, scaled back the meters for equivalence to C2

early morning Challenge meters

early morning Challenge meters

on water rower at PF, measured meters was a lot more but scaled back to approx. equiv. distance

steady, low rate, aerobic work, calorie burn

GLR practice, forced off the water by lightning

easy, feet out, 18-20 spm Challenge meters

GLR practice
6x 2:00 max, 2:00 recoveries, sub 1:45

'easy' aerobic, calorie burn 18-20spm
with Sox on tube

GLR pre-water
6x 1:30 max, 2:30 recoveries, 439m-454m

GLR practice
6x 1:30 max, 2:00 recoveries, 439-447m, estimate of recovery meters