Concept long workout. 2x6k with 4m rest. 24/26/28 s/m splits

HR zone 2

RPE7 with squat holds during rests

10 squats and 5 lunges (each leg) every 3 minutes with running clock

Heart rate zone 2 10k

3x10min at 6/10rpe. No idea what happened on the second interval but HR spiked

3x20 with 40s rest. Damper 8

3x3 with 9–10 minute rest. Damper 10/9/8

Heart rate zone 2 with Garmin hrm dual

Not bad since I had to stop twice for phone calls

Another moderate 5k at 5 damper

Upped damper to 5. Moderate effort

Moderate intensity targeting slightly higher stroke rate

Another easy recovery row

Easy recovery row

Had to do at least another 2k. Picked it up towards the end

1/4 of today's concept long workout

Concept 2 long workout

Half of today's concept long workout

Did another 20 minutes

My 50 minutes got interrupted

Another easy steady state

Another easy row