15' easy warm-up
5 X 5' at rates 20-28
short cool-down
Felt good at higher ratings -- didn't push super hard b…

Holiday challenge complete!
Final session was 5 X 2K at 18, 20, 22, 24, 26 ratings
Tired, but hopefully not too wrecked ... bring…

1 X 30' light and easy
Limping toward the finish line for the holiday challenge ... hoping to have a bit left in the tank for th…

Recovery workout 3 X 3K on 2' rests
Ratings 18 / 20 / 22

10K harder effort / 2:11 / 145 HR / r20-22
Getting tired from the holiday challenge meters, but not completely toasted yet. 163 lbs.<…

10'-9'-8'-7'-6-5'-4'-3'-2'-1'
On 1' rests

4 X 15' on 2' rests
Aerobic threshold -- HR 125-140 avg 136
Past the 200K mark for the holiday challenge

Short warm-up
2 X4K moderate effort
Short cool-down

5' warmup
20' moderate effort r20-24
4K tempo pace (2:07)
3' cool-down

Recovery row -- 3 X 4K easy r18/19
Heart rate 115-125

Warmup unstrapped 10'
5 X 6' rates 20-28 variable
2' rests
Short cool-down

4 X 15’ on 2’ rests. Pretty moderate effort, harder on the last piece.

Took three days away from the erg to pick up a used 1X in Phoenix.
Back in the saddle today for 3 X 4K at moderate effort, ratings 1…

10' warm-up
3 X (3' on, 90" off)
1K cool-down

2 X 20' easy on 2' rest
No rest days since Thanksgiving -- I'm tired, cranky, slow and having a hard time sleeping.And…

Easy day -- 5 X 10' r18-20 w/ 1' rests

30' r18 2:18
20' r20 2;14
10' r22-r30 progressive 2:08
2' rests between sets
Hard workout

Easy to moderate effort for 10K. Rating 18/19, heart rate averaged 123.

1K easy warm up
4 X 7' working off a 2:05 pace boat
3' rest periods
2:08, 2:05, 2:03, 2:00 average splits for four…

3 X 4,000 at r18 nice and easy. Heart rate 110-125