Pre-class warm-up: 5:04.9; 762 m
Class: aim for consistent pace: 20:18.3; 3538. Target average pace: 20:32.7; 3520.

Class: damper settings and meters/stroke.

Class #4 - warm up.

E/M - 2:10:2:10:2:10:2
RPE: 8; RPD: 7; RT:9

Pyramid Intervals to 600 m.
RPE: 8; RPD: 8; RT: 7.5

E/M - 2:10:2:10:2:7:2
RPE: 6; RPD: 6; RPT: 7

Class: 15 min Interval Row: 4 x 00:45

Class warm-up/technique.

Easy/moderate: 2:10:2:10:2:4:2
RPE: 7; RPD: 5; RPT: 6

Pyramid (from website) to 500 meters.
RPE: 6; RPD: 4 - can do more next time I do this; RPT: 5 - still catch myself accordion-ing

Woo hoo! My easiest practice yet.
2 min-10-2-10-2; Easy-Moderate-E-M-E.

The most difficult of my practice sessions this week.- heart rate seemed elevated quickly. stomach too full, aware of needing to get to m…

I forgot to check/adjust the damper, so this session was at 5.5