Easy hour, df 85, 15 min warmup, then hold rpm at 70, try to keep hr under 110,

Df 104, sr 22. Just training this morning on the rower.

Df 104, sr 26,

Df 104, sr 22,

Df 85, sr under 30, pace below 2-30.

Df 130, rpm 65

Df 90, rpm 65

Df 109

Df 109

Cool down

Df 70, rpm 80

Steady 10000 mts, df 90, rpm under 80, hold pace just below 2 minutes,

Warmup ladder, df 140,

Df 113.

Df 113, medium ladder, change sr every 5 min, 20-22-24-26-24-22,