6000m Progressive Row: Body and muscles are still feeling a little fatigued from the previous day’s exertion. Slow progressive row…

2000m Post-Strength Training Flush and Cool Down Row: Zone 2, RPE 4.

2000m Pre-strength Training Warmup: Zone 2, RPE 4.

2000m Flush and Recovery Row: After a day shovelling snow, I decided to the day with a light row. RPE 3.

Post-Kettlebell Leg Workout Flush and Cool Down Row: Zone 2, RPE 4.

Warm-up *The HR Monitor is intermittent and will need to be replaced. RPE 4.

15-minute Post Kettlebell Flush and Recovery Row: RPE 5. Zone 2-3.

20-minute Pre Kettlebell workout warm-up: RPE 4. Zone 2-3.

30:00 min Training Row: Zone 2. RPE 4.

30:00 min Training Row: Zone 2. RPE 4.

First Row of 2024: Hour Row; Goal: ≈>2W/kg met, average of 144W/Stroke. Last minute effort was > 3W. Progressive/negative spl…

3000m Post Kettlebell Workout Cool down Row:* Zone 2, 2 Watts/kilo. RPE 3.
*HR monitor failed to collect data.

3000m Pre-Kettlebell Workout Warmup Row: Zone 2, 2 Watts/kilo. RPE 3.

10000m Zone 2 Training Row: Longest row since COVID, the pace was good.

2000m Post Kettlebell Chest, Upper Back, and Arms Workout Flush and Recovery Row. RPE 6.

2000m Pre-Kettlebell Chest, Upper back and Arms workout: RPE 5.

3000m Post Kettlebell workout Flush and recovery row. RPE 3.

3000m Pre-abs and core workout. RPE 6.

2000m Post kettlebell workout recovery row: Progressive row with a hard finish.

2000m Pre-kettlebell workout warm-up row.