Today funeral Hans van Vliet.
After that chicken lunch and a 20K with hgher darg and acceptable pace.

wanted to 40K but was too late due to work commitments. So did a HM with a traget of 45:00 = 2:08,0
Fairly easy ride. and managed per…

Just an easy one to do something at loe HR

Juts a quick 30´with low temperature around 10º

Opted for a HM, is some time ago. Target was 45:00 = but was interrupted by a telephone call. Still managed the required pace

WU on the Bike in prep for 5K on the Rower

Just a session on the Live Erg. Interrupted by 2 calls. But better anything than nothing

This was the target. Capped HR 147 and 27000m.
Had to go 1 HR over last 10 sec. in order to get to 27.000m.

Supposrd to be a har 5x4´R2´
But opted to do a kind of Step Test with Cpped HR
110-120-130-140-150 HR
118-128-140…

WU for Row 5x4´r2´
Target HR 110 Pace 2:25

All parameters pretty good.
Bit faster 20K. Okish

Part of the 4 week training plan.
Just to get used to longer sessions again.

For the first time in years done a Step Test on the Rower. Hard tyo find out how that works on my low present pace.
If the last 4&acu…

Motice that my 60´was a mon verified one. First real rainy day. Took 1 Ibruprofan. Target 27.600, but managed 27.846 (Mainly mental…

Intervall 8x2´r1´
Not very easy and just made the Avg target 0f 2:08

WU on Bike for inbterval on Rower

No big problem in pacing around 2:08

Interval 3x1000m with r3´
Target 2:09.7 Managed on Avg about 0,5 sec faster but does not come for free.

WU for Row interval session.
Quite easy

Just a 30´.
Looks like that for one reason or another the drag is very low at 116. More rpm, not my favorite setting.