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-…

3 X 5,000 at 2:25-2:30
Heart rate 110-120
Weezer X-mas album at full volume
81K to go ...

Garage session
4 X 15’ on 1’ rest
r18-20, 2:25 split
Heart rate 115 (68% of max)

Easy-ish 45’ at 2:20 pace
Heart rate 122 average

5’ warmup
1 X 10K at r24
Moderate pace/effort (2:12 split)
Average heart rate 131
10’ cool-down

Group erg session
1 X 15' warmup with 30" rating bursts at 22-24-26-28-30-32
2 X 2K on 5' rest at 1:57 splits, r26…

Slow and low ...recovery row at 2:25; heart rate 117 on average.