DF=130 2k "sprint", knowing it would be sorta slow.

DF=130 Aiming for 20min @ 24spm, but tired out early and QUIT. Overly cautious because I forgot HRM.

warm-up

Garage. Intervals 1min/1min thru 20min mark, 5min at steady 78-80rpm and G3 gave HR at 151bpm

row-out

6 x (4min @ 21-22spm + 1min sprint @ 26-28spm). A little slower than 14Jan, very tired after sprints. Good final sprint, though!

warmup

row-out

(DF=113) Normal 5-ish minute warm-up then into steady 20spm and sub-2:10 pace. Had to slow afte 20min mark to keep HR from going over 160…

row-out

90/60/30 x 10. HR at finish (after 10-15sec recovery) 152 bpm (manual, forgot HR monitor)

Warm-up

Row-out to let HR recover and stabilize at 153bpm at about 120W and 2:20 splits.

warm-down/row-out. 130W maintained HR at 156

6 x intervals of 4min @ 22spm (sub 2:10) + 1min @ 26-27spm (1;59-ish). Felt surprisingly good! Slower than 1yr ago, 23-01-18

warmup

Row-out to see what HR would do. 100-ish watts put HR 150-154bm.