warm down 2:48.7 163mhr

recoveries 4:00.5 / 3:50.6 / 3:30.6

9x100 r1:35 j2030 55spm 168-140hr

9x100 r2' j2342 58spm 160-130hr

25x100 r1:25 j4417 56spm 174-140hr

warm up 100df

same

3x30' 2:48.7

warm down 2:48.7

2:04.0 2:04.5 2:06.0 2:03.5 2:02.5
53 48 48 51 54 / 149 165 178 190 205

6' easy 2:48.7

recoveries 3:05.4
do longer reps to have higher bpm

3x170 r3 j1447m 53spm 170mhr

3x100 r25" j210 53spm 166mhr

2)3x200 r3 j2851 49spm 168mhr

2x10' r5 j1681m 37.5spm 165mhr

2:48.7 warm up 100 df

same

same

3x30' 2:48.7

warm down 2:48.7

74spm / rubber mat

recoveries 3:13.5 / do longer intervals

2x101 r2 j632 51spm 156mhr ///
the cord slipped inside the skierg