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)

Warm-up inc. pick drill.

cool-down

Erg-of-week from 27Dec:
10 mins @1km+15secs,
10 mins @1km+10secs,
10 mins @1km+15secs

warm-up

Cool-down

90/60/30 x5 (part 2)

90/60/30 x5 (part 1)
Tired legs from previous day. Drive speed never hit 15mps.

Warm-up

cool-down

warm-up

cool-down