Cooldown

PM----Virtual HOCR----Goal: Start at 24spm and try to increase the stroke rate and pace every 500m----Worked for a while, but eventually…

Warmup

AM----CRI Vets----25' @ 20-22-20-22-20 (2'r)/5 X 3' @ 24-24-26-27-28 (3'r)/12 X 20" @ race pace or better (10&qu…

Warmup

Warmup

Rest meters between hard intervals.

PM----Active Rest----feeling more like my old self

AM----Active rest----Not bad that day after a HM

Cooldown

Warmup

PM----Active rest----Felt good

AM----Active rest

PM----Active rest----lower back better than this morning's workout.

AM----Active rest

AM----CRI Vets----5 X 12' (3'r) @ 18spm, 20/24, 22, 20/24, 20/18/16----Not bad with a sore lower back

Warmup

paddle intervals

AM----CRI Vets----6X 2K (3'r) at increasing stroke rates and pace----Not bad with a stiff & sore lower back