Garage session
4 X 15’ on 1’ rest
r18-20, 2:25 split
Heart rate 115 (68% of max)

Easy-ish 45’ at 2:20 pace
Heart rate 122 average

5’ warmup
1 X 10K at r24
Moderate pace/effort (2:12 split)
Average heart rate 131
10’ cool-down

Group erg session
1 X 15' warmup with 30" rating bursts at 22-24-26-28-30-32
2 X 2K on 5' rest at 1:57 splits, r26…

Slow and low ...recovery row at 2:25; heart rate 117 on average.

Warm-up 10’ easy
2 X (6 X 1’ on 1’ off)
Splits 1:45-1:48
Heart rate up to 160
Easy 15’ for cool-d…

5' easy with feet unstrapped
15' warmup r20-24
13' as 3' r20, 3' r22, 3' r24, 2' r26, 2'…

4 X 15' at r20
Light to moderate effort 2:18 to 2:22 splits
Heart rate 125-135

Two sets of 7 X 1’ on 1’ off
4 minutes rest between sets
Rating 30, splits 1:48-1:49

Erg session: 3 X 20’ r22-24 heart rate 128-142