3x 12:00, 4:00 recover
1st one warm up
2:02, 21spm
2:01, 21 spm

10:00 warm up
goal was 8x 1:30 @ sub 1:47 but feel tired
struggled but got 5x below 1:47, 3 @ 1:49
1:30 recoveries
11:00…

#3, steady, 19spm
Pats game.

#2 steady, 19spm,
Seahawks, Steelers, 4th quarter

#1
steady, 19spm
Steelers. Seahawks, first half

10:00 w/u
3x 10:00, 1:58.0, 1:58, 1:57.6, 22spm
4:00 recoveries

3x 15:00, 4:00 recovery, 20spm
2:14, 2:02, 2:02

warm up
8x 2:00, 1:52.6 avg, 23spm avg
2:00 recoveries
5:00 cool down

10:00 warm up
3x 15:00, 2:04.2, 20spm
4:00 recoveries

10:00 warm up
8x 1:00, 1:00 recover, 1:46.2 avg
14:00 cool down

#3 slow, easy, 16 spm

another low drag, low rate, steady

lower drag, 18-19 spm, steady

4x2k, 3:00 recoveries
1- warm up
2-kept rate low, 1:56.3, 21spm
3- hard, first 500 in control, middle 1k, harder, last 500 al…

steady state, 19-20 spm

10:000 w/u
6x 2:00 max
1:00 recover
12:00 cooldown

steady state, lower drag, 22 spm

10:00 warm up
3x 10:00, 2:01.4, 21spm
3:00 recoveries

steady state with some max minutes thrown in.

10:00 warm up
20:00 @ sub 2:00, 22-23 spm