Steady-ish 21-23spm. Slightly slower than last (28Feb), but more consistent splits. Faster than April '23!

Warm-up

5min warmup, then steady-ish for 40min, slowing pace to keep HR close to 160. 2:10.0 avg splits. HR 160-160 for 20min. Best since 27Nov.<…

Edge upright. Intrvls 2/1 (L14/L10) x 3, 1/1 x several, steady L11 30 to 35min holding 155bpm

4min @ 22spm (2:07 to 2:10) + 1min @ 26spm (1:58)

warm-up

Row out for form & length

Steady 24(-ish) spm. About same as last Oct. Faded badly in middle of piece, but good final split.

Warm-up

Row-out, low rate, working on form and strong strokes

Tried another 1k race piece, kept stroke rate below 26, almost made it to 500m, QUIT

Started a 2nd 1k piece, trying for a little higher stroke rate, gassed out after 250m, QUIT

Stroke rate too low for race. Last 250m was a decent sprint. (Slower than Season Best 3:48.1 on 18Aug)

warm-up

Garage. 9 x intervals of 1min on/1min off to 22min mark (max HR 158), then steady at 76rpm on Gear 3 (max resistance) to hold 155bpm to 3…

Row-out

90/60/30, 5x, ran out of gas before sprint on #5

Warm-up

(DF=110) 5min warmup, holding sub-2:10 splits until about 20min mark, then slowed to keep HR near 160. (10k in 44:10) 2:11.9 avg splits (…

Row-out, slower pace but not much HR recovery at 2:17-2:20