4x 10:00/1:00r @18-20 UT2
Max HR 142, RPE 3, Drag factor 114

8x 5:00/1:00r @22 UT1
RPE 5
(interruption on the 7th)

Warm-up

6x 6:00/1:00r @16-18-20 (3'-2'-1') UT2
RPE 3

6x 6:40/1:00r @22 UT1
2:05.4 / 2:05.3 / 2:05.2 / 2:04.7 / 2:04.7 / 2:04.3
RPE 5-7 / HR 151 - 175

4x 10:00/1:00r @18-20 UT2
2:17.3 / 2:16.9 / 2:16.0 / 2:26.2
All HR max to 142 except 3rd
RPE 3 (4 on 3rd)

2x 20:00/2:00 UT2
1st: Warm-up 5' then 2:16
2nd: Splits adjusted to cap HR to 142
RPE 3

30:00 @18, UT2
Warm-up 5' min then 2:16
RPE 3, HR max 142 - average HR 129

Warm-up 8' bike + mobility
4x8 circuit / 2RIR
Trapbar deadlift 60-70-70-80, Overhead press 2Db 10-3x12.5, Seated row 43-45-4…

2x 20:00/2:00r @18-20 UT2
1st: 5' warm-up then 2:16 on 1st
2nd: last 5' splits adjusted to cap HR to 142
2:18.8 / 2…

4x 8:00/5:00r @18-20 AT (HR 167)
2:05.0 - HR 159
2:02.5 - HR 167
2:02.6 - HR 172
2:05.7 - HR 167
RPE 8

Warm-up

9th Seville Rowing Masters
500m sprint 8+G
RPE 9 to 10 (crazy race, average spm 42)

9th Seville Rowing Masters
(2h recovery from 2nd race)
3rd race (17:37) - 2XE
RPE 9 to 8 (feeling better towards the end, spm…

9th Seville Rowing Masters
(3h15m recovery from 1st race)
2nd race (15:24) - 8+G
RPE 8 (average spm 36)

9th Seville Rowing Masters
1st race (12:13) - 1XF
RPE 9 (lousy regatta - spm 32)

5x 5:00/1:00r @22
UT1, RPE 4-5

2x 15:00/1:30r @18-20 UT2
5' warm-up then 2:16 on 1st
splits adjusted to cap HR to 142
2:19.2 / 2:16.9

3x8:00 - 2:03.8/2:00.7 @20-21
failed 3rd about 3:00mn, then
1x5:00 - 1:58.7 @20-21
RPE 7-8

Warm-up 10' ergo + 15' mobility
4x8 circuit / 2RIR
Back squat 60/60/70/80, Bench Press 40/40/50/50, Push-up's, RDL…

8+ Barreiro
1x750+2x500 / 3mn rest @36-40

Warm-up 10' ergo + 15' movement mechanics
3x10 circuit / 2RIR
Trapbar deadlift 50/60/70, Db Overhead press 2x10, Seated…

10x 3:00/1:00r @20
AT, RPE 6-7
2:03.9 / 143
2:03.7 / 148
2:03.4 / 154
2:03.2 / 156
2:02.9 / 160 -> 2:15r (ergo…

3x 20:00/2:00r @18-20
1st 5' warm-up
UT2, split adjusted to FC stay in zone
RPE 3