Dark Horse LYR Cals #1 part 2.
Max cals in same time as part 1.
Spent and didn't finish. Too fast in part 1 and though bett…

Dark Horse LYR Cals #1 part 1.
60 Cals for time.
Went out too fast on S/R, but good time, 2 sec faster pace than 1k pace.
125…

Warm up, 10 min build.

Dark Horse LYR Drag Factor #8
Intervals 2 mins on/4 min rest, S/R 22
Damper 10/8/6/4/2/Open (use high 5)
DFs = 215/173/145/11…

Pick drils and steady row warm up.

Cool down.

Dark Horse DF #7
DF 180, S/R 18
30 sec fast as possible/30 sec easy pace

Pick drills and steady row warmup.

Dark Horse LYR DF #6
3x5 mins, DF125
S/R 20/24/28/26/22 1 min each

Pick drills and steady row warm up.

Dark Horse LYR DF #5
6 rounds of: Row 3mins
Drag Factor/Damper: 100, 120, 140, 160, 180, Open
Stroke Rate: 22 for each piece<…

Warm ups. Pick Drills and steady row.

Dark Horse LYR Drag Factor #4.
6x4 min @30+. as light as possible.

Warm up drills (cut the cake) and steady row.

Dark Horse LYR Drag Factor #3
2 x 12 mins, 2 min rest
DF 180
S/R 18/20/22/20/22/24
3 min/2 min/1 min/3 min/2 min/1 min

Warm up pick drills and steady row.

Dark Horse LYR DF#2
5 mins, DF 130, SPM 22

Dark Horse LYR DF#2
5 mins, DF 130, SPM 22

Dark Horse LYR DF#2
5 mins, DF 160, SPM 18

Warm up drills