intervals 24, 26 4 mins times 6
cool down
getting a bit better at remembering to keep rate steady. :-)

Intervals
4 x 4 mins on 2 mins off, 2 mins rest
rate changes 18 to 26

cool down

low pressure
getting back into erging

WU

2 mins pieces Cat II, slips 2:06 to 2:09, R 27
HR 155 to 170

Cat IV
RR 24
2:19

Cat IV
RR 24
2:20

cat IV 2:20

cat IV

4 times
interval 2 mins Cat II
8 mins CatVI
HR zone monitoring

4 times 9 mins cat IV
3 mins rest between
HR focused 139 av

wU

cat 6 2 times 20 mins, rest 4 mins, R 20

cat 6 2 times 20 mins, rest 4 mins, R 20

228 m elevation, Box Hill fun

feet out, no headband , Cat 6
thinking elbows close, handle to sternum, rock over, hold legs down

cat 6 feet out, no headband

reverse pyramids with rests

cat 6 with rests. Working on follow through to end of stroke

intervals 1 k on 2 mins off times 8, watts 150 to 180, WU and CD

because I wanted to do 200K total for the month:-)

CD

pyramid