light work. struggle

cool down

Good solid effort. Felt strong the whole way. Probably could have done 15 at 1:35. Was able to push at the end without upping the rate<…

warm up

warmup

cool down

Slow. HR cap focused on form

tried to keep heart rate under 164 but pace felt so slow. so just tried to relax as much as I could and prevent heart rate creep

Hr 145-150

Wanted something short and fast after the longer efforts. Felt pretty strong. first 2 were actually the hardest.

Critical Velocity work. HR cap at 184. Didn't feel great. mentally easier knowing I didn't have to push past that HR

HR cap at 164. Felt good today

Row'd Royalty 19.2 dead from colombia trip. Gave 100% on the 250. Was hoping to recover to do 1:36 in the 1k. I had nothing

Row'd Royalty 19.1 felt strong. should have pushed more. my only attempt for this workout

cool down 20 after ctc. tired AF.

CTC attempt #2. 20' r20
HR got up to 186 at the end. Muscles were giving out before cardio. Hurt like hell. Felt strong. About…

warm-up

hr cap 164 felt strong