5' warm-up
2:30 on, 1' off X 6 at r23, splits 2:02
rest 3'
2:30 on, 1' off X 6 at r25, splits 1:59

4 X 10 minutes at 18/20/22/24
90 seconds rest
light resistance, moderate effort
Heart rate 120-140

3 X 5K
Ratings 18-22
2’ rests
Progressively harder efforts

Thirty minutes at 2:15 pace, then five minutes easy with feet unstrapped

Not sure why ErgData app isn't syncing ... anyway, day one of the holiday challenge is in the books.

Warm-up unstrapped 1K
Hard effort for 30’ at r20-22 with high drag factor 130
Cool-down unstrapped 1K
Clinging to light…

Slow and (somewhat) easy 10K in the (cold) garage -- heart rate capped (more or less) at 120.

3 X 15' at 2:20, with 1' rest
r18-20
Heart rate 125-135

40' at 2:10 pace r20

Garage meters -- 60 mins steady.
Heart rate 126
Splits 2:20 (1' break in the middle)

Easy 10K in the garage. Synched with ErgData app for the first time.

5' warm-up with feet unstrapped
60' as 20-22-24 in 20' blocks
Average split of 2:12

Garage erg session
Set the distance for 12750 meters
3’ at 20, 1’ at 22, 1’ at 24
Heart rate average 110

PM row -- easy 6K at r20, splits at 2:19 and heart rate 118.

Team erg session -- on sliders today, all pieces with feet unstrapped
5' warm-up
15' steady state 2:11
15' 22-…