2 x 20 minutes at 55-60% REGENERATION (+45 to +55 your goal 1k/2k pace)
Rest: 1-2 minutes

continued previous. 2 * 750. 1:47.6 (30), 1:49.6 (30)

4 * 750. First 2: 1:46.8 on both.

warmdown

2 * 15:00

warmdown

15 * 100m / :30 sec rest

warm up

continuous row

warmdown

2nd piece of Ironman challenge. Tried to keep HR in 90% range.

Workout for the day was the "Ironman Challenge". 20 min, 2k, 500. This set was 2*20 with 2 min rest. First piece was a warmup…

In 8+. Bow. paddle and steady state to top. 1500 downstream. Spin after Columbia to 1500 start. 1500 downstream. 1 min piece, rest, 2 mi…

warmdown

2 of 5 x 100 seconds on at -2 to -4 your goal 2k pace

Rest between intervals: 3-5 minutes paddling
Rest between rounds: 7-10 m…

warm up

1/6/16 6 x 500 with 3min rest/7 after #3
500 split ending HR spm 500 split ending HR spm 500 split
1 01:43.9 161 32
2 01:43.…