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

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…