4 x 20'
further increase in volume
no such thing as too much volume!?
the near-perfect meters is infuriating

3 x 20' ss
back on the erg after a week
standard volume work at HR

4 x 8' (5' rest)
3'@22, 3'@24, 1min@26, 1min@24
back on it
paced it a split faster than last time I did t…

5K Test
PB
maybe was not the best idea to do the 5k on boxing day
but a PB is a PB, I’ll take it

3 x 2.5k (5’ rest)
5k prep woooo
1:46 for the 5k it is
thought I saw god on the last piece

3 x 25' ss
bored
below 150 hr

4 x 8' (5' rest)
3'@22, 3'@24, 1min@26, 1min@24
some intervals
can't tell how prepared I am for the…

3 x 25' ss
good old steady state
was definitely feeling the 30@20 from last night
tried to sit at a lower HR than usual…

30@20
Annoyed - went off too hard. Was a bit overconfident
Concluded that I should not have a rest day before the 5k

Time Pyramid
off then on
1'off, 1'on, 2', 2', 3', 3', 4', 4', 4', 4', 3',…

3 x 25' ss
standard volume work - back to seeing progress
hoping to draw out my inner Slavic power this winter training bloc…

4 x 10’ (5’ rest)
2min@22, 2min@24, 1min@28, 2min@26, 2min@24, 1min@28
Did the first piece too hard - still not fully…

2 x 6k ss
russel seal erg
light erg to recover from the Christmas dinner plague
right leg was extra rough today
pushed th…

10k ss
heart rate low but still felt grim
definitely not fully recovered

55' ss (24hr row pt. 4)
final hour - finishing strong
broken

60' ss (24hr row pt. 3)
legs are getting very tired
harder then ss
gonna be sleeping like a baby tonight

60' ss (24hr row pt. 2)
very lovely bit of work
got overexcited and my HR was more in the 160-165 range oops

HOP @ rate 20 (24hr row pt. 1)
pain
had to step off a few times for my right leg

3 x 25' ss
russel seal erg - never again

3 x 25' ss
new month, more volume - getting long and boring
sit bones were being v annoying and uncomfortable