TN directed: 6 x [4min @ 22spm (w. rock 'n row) w. 1min sprint @ 26/28/30spm]

Warmup

warm-up (prior to below intervals, clock error)

5x [5min @22spm + 1min race pace] (Block A workout) plus 20spm/16spm to reach 10k

5x [2min @ 1krp, 2min @ 24spm x5], plus cool-down. Absolutely DIED at end of last sprint!

warm-up

90/60/30 x5 (part 2, 6min rest break), plus 3 min cool-down

90/60/30 intervals x 5 (part 1). Drive speed slow, heavy leg weight day prior.

warm-up

30min at 25-26spm with a power10 every 5min, plus warm-down. Early a.m., hard to get drive speed up to 15mps.

warm-up

5min segments: warmup/22/24/22/24/22/18/16/cooldown

(After heavy leg weights) 5min segments: warmup/22spm/24/22/24/22/18 (2:20)/16 (2:30)/cool-down

5min warmup, 30min @ 2:10 splits, 10min cooldown

cool-down

Target: 1krp + 15 sec = 2:08
Unreliable/intermittent HR on this erg at boathouse (back row, far end)

warm-up

cool-down

Steady 22spm, 1krp + 15sec = 2:08
("Block B" erg-of-week)