8000m @ r20. Target 2:12-2:13. DF130. Avg HR 153.

Off-plan easy 10k for Holiday Challenge meters.

Off-plan Holiday Challenge meters. Done with whatever time was left after 6am strength session.

ROWW81S2. 4x750m w 4min rest. Open stroke rate. 2k +1-2, increase throughout if possible.

Wanted to do something longer for Holiday Challenge metres but still stick close-is to a Garage Athlete session. First 10km row. Stuck at…

TR1 Tribe Games - Ski erg ladder. 15 mins. Each partner completes 50m, then 100, 150m. So rising by 50m each time. I started 450m split b…

TR1 Tribe Games - Ski erg (30/30). TR1 Tribe Games - Ski erg (30/30). We completed 2216m so halved that and the time taken to get a rough…

TR1 Tribe Games - 2k row (4x250m each). Pace is using the average 500m split of the whole row we did together as no individual data. We d…

TR1 Tribe Games - 500m TT - 3 of 3. 15 mins to complete 3x500m TT each. Slowest time for each of us counts to your score.

TR1 Tribe Games - 500m TT - 2 of 3

TR1 Tribe Games - 500m TT - 1 of 3

Off-plan steady state 20 min (PM session, had to be finished before Flowga started).

Worked out as 2k+12, need to redo 2k though…

#ROWW79S3
8000m @ r18. 2k+19-20.

Target: 2:14 (2k+19)
Result: 2:10.5 (2k+15)

Naturally settled into a faster pace t…

#ROWW79S1
Target: <2:11
Result: 2:08.3

Really happy with this one. Spent the first 10-15 mins concentrating to make sur…

#2kTT
Old PB: 7:43.9 (1:55.9)
New PB : 7:38.6 (1:54.6)

Only a handful of sessions into the program but wanted to see where…

#SKIW78S3
8x500m w 2 min rest.
Target pace: 2k+1. Increase pace throughout if possible.

Target: <2:05 (2k+1)
DF100<…

#SKIW78S1
4x1000m/4:00 rest
Target: 2:09 (+4) and under

Maybe Anne is right and I do need to redo my 2k. Or maybe I went t…

4x2000m w 3m rest. Rate 20/26/20/26. Pace 2k+17-18, increase pace 6-8 secs/500m for the rate 26 sets. Target was 2:15 for r20 sets and 2:…