Cool down

Same as last workout.

16 x 250 intervals,df 80,sr over 30 and over 40.,on and off.

Warmup,df 100,arm’s only,core and arm’s only, sr 30.

Easy ride, df 65,rpm 65-70-75-70-65,finish with hr under 100.

Easy row,df 100,sr 20-22-20-22-20,hr under 130,

5000 mt ladder,df 100,sr 18-20-22-24-26. Hr whatever.

Warmup, arm’s only, core and arm’s only ,sr 30

Power ride,df 213, rpm under 60,keep hr average 130.

Easy ladder ride, df 65,start slow,change rpm every 2000 mts,up to 85 rpm,then come back down,finish with hr under 100.

cool down

sunday row, df 100 sr 18,,app would not hook up.keep an eye on hr.

med workout.df 77 pace under 2-25,sr 35,hr under 140

df 77.pace keep under 2-20,hr under 140.sr under40

solid 1000 mts,df to low,i think.a time to beat next go.

Easy ride, df 75, rpm under 70,hr under 110.

Low df 76,1 min hard,1 min easy,,stroke rate 30.

4x 1000,2 at 18 stroke rate,pretty hard,easy one in between get hr back under 100.

Warmup,legs locked,arms only, core and arm’s. 1 min each, df 102,sr 30,