Endurance 100-110-120

Cat 2 1@220 2 paddle 7x
Plus 2x10

To powerhouse with Natalya, Lori and Wendy, Nice flat water

Endurance 100-110-120

Endurance 100-110-120

Cat 4 10 min warm up
3@165-3@150-3@165-3@150
10 min cool down
Next time 150-165-150-165-150

Endurance 100-110-120 pyramid

Endurance with new aerobic threshold 125 watt
100-110-120

Warm up cool down for 2 k

Cat 2 10 min warm up
1 min @ 220. X7; 2 min paddle x6
10 min cool down
Could do 1-2 more intervals

Endurance

Quad with natalya, Joanne and Wendy, choppy water

Partial retest lactate testing

Endurance 95-105-115
3 pyramids

Cat 4 new threshold
10 warm up
3@165; 3@150; 3@165; 3@150
10 cool down
Quite hard!

On water, quad with natalya, Lori and weindy, choppy and raining but still a nice row

Endurance with new aerobic threshold 120 watt
95-105-115 two pyramids

Cat 2
10 minute warm up 10 cool down
2 min @170, 4@ paddle
Total 4x2 and 3x4 minutes, could have added one more set

Endurance 90-100-110 with adjusted drag factor to 125 wheel at 4,5

Lactate testing
2x10 minute warm up/ cool down
3@ 110-130-150-170-190 and 2@210 watt

Endurance 90-100-110

Cat 4
10 min warm up, 3 x 3 min 155 alternated by 3x3 minutes 140, 10 min cool down
Relatively easy

Quad with Joanne, Lori and Wendy. 0 degrees, bit choppy

Endurance 90-100-110