Goal was sub 2:10 average 2:14

Wahwahwahhhhh

S/m descending ladder

Morning 1000 meters

Afternoon 10m Row

Easy pace no programming

Warm up 1000 m row

2 sets of 5 minute Row
Sub 2:20/500 meter row

2 minutes easy

24 s/m
147 ave watt. Wahhwahhhwahhh

Losing consistency after set 4
1:2 w:r

Set 3 500m sub 2:10
1:2 w:r

Average Watts :164

Set 2: 500m sub 2:10
1:2 work:rest

Goal 25-27 spm Actual:25spm

Goal: Over 150 W average
Actual: 166 ave watt

Set 1: 500m sub 2:10
1:2 W:R

Row 40m

Steady state row

10m warm up

Quick row before flight

Quick row before work

10 strokes at above 180 watts
20 recovery

Repeat for 15m

Got easier to get above 180 need to work on technique

Low Intensity Steady State

2x10:00 with rest in between

Interval 1: 2016 m
Interval 2: 2216 meters

25 s/m at sub 2:30 average

Was able to maintain sub 2:21.6/500m average and dropped down to 2:07 last minute.

2x 5000m pace work
21-22-23-24-25 every 1k
3:00m rest

Getting over cold.
Found it hard to get my pacing consistent…

L.I.S.S until 20:45 focus on breathing