18/19spm, 2:13 splits (1krp + 20sec)
My longest piece to date, both time and distance.

warmup

Planned 60min @ 2:08 (1krp+15), but slower to 2:13 after 45min, then quit early for mild pain in left shoulder blade.

Warmup

Cool-down, HR recovery 170 down to 144

19/20spm, 2:07 splits (or better)

Warmup

Estimated distance, stationary bike in garage

cool-down

TN'S erg-of-the-week: 1krp + 20sec.
My target: 2:10 (1krp + 17sec)

warmup

cool-down

target: 30min @ 22spm
Splits were sub 1krp + 15sec

warm-up

Cool down

After leg weights workout. 18spm target.

Warmup

Estimated distance, stationary bike in garage.

2 x 2 min intervals, 1min rest. Goal: a couple of seconds slower than previous sets. Actual: 1krp+1.5sec

5 x 1min intervals, 1min rest. 2nd set. Goal same as first set.

warm-down/rest between 1st and 2nd interval sets

5 x 1min intervals (1min rest); goal of 1krp (1:53), was 2 to 4 sec faster all intervals

warm-up

cool-down

10min @ 1krp+15
10min @ 1krp+10
10min @ 1krp+15