Cat 4 new threshold
10 warm up
3@165; 3@150; 3@165; 3@150
10 cool down
Quite hard!

On water, quad with natalya, Lori and weindy, choppy and raining but still a nice row

Endurance with new aerobic threshold 120 watt
95-105-115 two pyramids

Cat 2
10 minute warm up 10 cool down
2 min @170, 4@ paddle
Total 4x2 and 3x4 minutes, could have added one more set

Endurance 90-100-110 with adjusted drag factor to 125 wheel at 4,5

Lactate testing
2x10 minute warm up/ cool down
3@ 110-130-150-170-190 and 2@210 watt

Endurance 90-100-110

Cat 4
10 min warm up, 3 x 3 min 155 alternated by 3x3 minutes 140, 10 min cool down
Relatively easy

Quad with Joanne, Lori and Wendy. 0 degrees, bit choppy

Endurance 90-100-110

85-100-110 Endurance

first 1000 meter after warm up
162-179 watt

85-100-115

endurance

Cat 4 10 min warm up, 2x3 min 140-153 watt and 10 min cool down

Endurance ell

Quad with Joanne, Natalya and Wendy, -5 degrees, beautiful clear day

Endurance

Endurance