drag 4. 3k warmup, 2k to cooldown. Rest zone 2 hr 120 to 130 with pace 2:20 to 2:25/500m. Didnt stop much - maybe 6 or 7 times.

damper 4. In between 500m sections, I did 18 reps of walking lunges with 2x 35 lb dbs.

Zone 2 cooldown was too hard. Tried to maintain 120W at hr 120 to 130 and that had me stopping top often. Drooped to 110W then 100W with…

warmup 1k damper 2 aiming to get heart rate to 120. lol failed. next time push harder or use damper 4. then 3x 1k intervals on damper 4 w…

5k cooldown at zone 2 effort. stopped once just for wiping off the sweat and getting water. damper 2

damper 2

damper 3

damper 7. Still very tired and need more time off but got to get these 2 final workouts done for challenge.

Damper 4

damper 4

Damper 4. Note the relationship between pace and stroke rate. I sprinted towards the end and enjoyed no benefit of the increased stroke r…

All these challenge workouts are new distances for me. I keep learning as I go!

damper 4. lost tension in cords towards the end as (best guess here) I lengthened the pulls. SR constant as was pace. perhaps damper 5 wo…

damper 4. Gotta wrap my finger better as the base was torn on both hands.

Wicked workout! 1 min on skierg / 30s off / 1 min on abike legs only / 30 s off... x6 rounds! Done on damper 10. Cals 127 skierg / 76.9…

all on damper 8. Ran outta energy in round 6. lol needed today off. oh well, tomorrow then. Also, why the discrepancies on the leaderboar…

I needed this longer workout, lol. No sarcasm there, honest. I strategised, made a goal and achieved it. Damper 7. PR'd my 2k time…