chilled out de-stress en español

more focused on my spanish reggaeton than the erg whoops

testing my knee, playing about with steady state rate

knee pain so had to stop halfway through the second piece :(

had to stop halfway through due to knee pain :(

testing

testing out the new cable and heart rate monitor!!

**2x15min (1:00 rest)**
UT2 average r20
1 - 2:18.7/500m. 3244m
2 - 2:15.9/500m. 3309m

**2x45min (7:00 rest)**
UT2 average r20
1 - 2:18.7/500m. 9731m
2 - 2:20.6/500m. 9597m
... yay longest time erging yet (al…

pre-2K warmup
average r18 with 2x30s 2K pace bursts at 5:30 and 8:00.

**2x500m (1:30 rest)**
1 - 1:59.5 r31
2 - 2:00.5 r32

r20ish
10 min warmup (2x500m sprints) 10 min steady (500m sprint) 10 min cool down

**15r20**

**6 min rate work**
3 @ r21, 2 @ r23, 1 @ r25

**45r20**
5: 2:18.7 r20
10: 2:19.1 r20
15: 2:18.5 r19
20: 2:18.2 r20
25: 2:18.6 r20
30: 2:17.7 r20
35: 2:19.0…

**10x40s (1:00 rest)**
average r36
1: 1:52.3 r36
2: 1:52.3 r36
3: 1:51.7 r38
4: 1:52.3 r38
5: 1:52.9 r36
6: 1…

cheers Dennis for the last minute race cancellation :((

did a mix of stuff (mostly UT2 with a few sprints) on the erg instead

***8x500m (1:30 rest)***
1: 2:01.0 r31
2: 2:02.7 r30
3: 2:03.8 r31
4: 2:08.8 r27
5: 2:09.0 r27
6: 2:07.8 r27
…

***NEWNHAM HEAD***
not just fastest in our bumps division, but fastest women’s crew overall!!! what a day 🤩

**4x1K (3:00 rest)**
average rate 30
1: 2:03.7 r31
2: 2:06.1 r30
3: 2:07.6 r29
4: 2:07.1 r30
recovering from a co…

**THE BOILING FROG**
3x10mins (4:00 rest) with up 2s every two mins: 20-28, then 22-30, finally 24-32
1 - 2:13.6/500m
2 - 2:1…

**30r20**
6: 2:15.7 r21
12: 2:15.7 r20
18: 2:15.6 r21
24: 2:16.0 r20
30: 2:15.6 r21