cardio

Steady state. Losing a little during the drive. Need to be mor flexible.

2000 meter piece 28 spm

2000 meter piece. Rating 28
7 min rest

Warmup

4 x 7min/ 3/2/1/1 Rating 26/28/30/32 8 min rest

Steady state/w sam Batch/ Drive was off/Need to accelerate into finish

20 min steady state/HR 154 18 spm

2k erg test/ 1:33.7/1:34.9/1:34.1/1:31.5 went out too slow. Good piece

Steady state/w Sam Batchelor/work on driving shallow, no jiggling on recovery/straight arms

Steady state/with double HR 146 up/150 down Better hang, focus when tired

500 meters at base 2k pace/increase with 250 to go HR 167 spm 36

1500 meters at base 2k pace HR 178 spm 30

Steady state/Good application of power, need to hang more, especially when tired

3000 meter cool down

4x2000 250m on/250m off at 26 hard HR 166 Spm 24

4x2000 250m on/250m off at 26 hard HR 162 Spm 24

4x2000 250m on/250m off at 26 hard HR 159 Spm 24

4x2000 250m on/250m off at 26 hard HR 160 Spm 23

3000 meter warmup

Steady State HR 140 Keep body moving over keel/sitting up

10 mile steady state with Jonathon Warburg/Focused placement/drive/recovery cadence did so high tens and twenties

10 mile steady state/Finishes cleaner. Focus on swinging forward for body angle. Extend/Do not overreach

4 x 8 min/ 3/2/2/1 Rating 26/28/30/32 HR 172