Warm up

just over the 1/2 marathon, 4Km further than yesterday in only 10 extra minutes, lower rate faster pace

Slow and steady, back on the RowErg

Medium intensity 1K

Ribs still hurting, low intensity 1K

Ribs still hurting, low intensity 1K

Ribs still hurting, low intensity 1K

Cool Down

Dark Horse January Workout 5
30:00@18spm
app.erg.zone

Warm up

Cool Down

Dark Horse January Workout 6
8 x 4:00, 2,00r, rounds 1,3,5,7@ 24spm, 2,4,6,8 @ 28spm
app.erg.zone<…

Warm up

Cool Down

Dark Horse January Workout 2
10 x 1:30@20spm, 1:30r
app.erg.zone

Warm up

Cool Down,
Forgot to stop the timer again, actual time is 12:12.5

Dark Horse January Workout 4
10 x 200m, 1:00r
app.erg.zone

Warm up

Cool Down

Dark Horse January Workout 7
3 x 18:00 @ 18spm, 3:00r
app.erg.zone

Warm up

Cool Down

Dark Horse January Workout 3
3 x 10:00@26spm, 3:00r, R1 5 x legs only, R2 5 x legs only, 5 x legs & body, R3 5 x cut the cake, te…

Warm up