on RP3 R 30

National Capital Spring Ergatta ORC

5' Cat 3 , 5' rest x 4
avg split 2.14 R 27

intervals 2' cat 2, R28, 2' rest times 6
avg split 2:07.1
sickish

90" Cat 2, 90" rest times 10
warm up , cool down
split 2:05.5

cat 3, 3 times 8 mins
warm up cool down
avg split 2:14

ladder pyramid 34 '
cat 4
2:23

pyramid Cat 5

6 times 5:00

90 sec Cat 2, 90 sec rest times 10, warm up cool down

at Heritage, wts after

r22

r21

r21