6 x intervals: 4min @ 21-22spm/2:10-ish plus 1min @ 25-26spm/2:02-ish.
10min ramp-down

warm-up

After arms weights. Warmup plus low rate steady state. ErgData not saving, took photo of PM5 screen.
6DAD-2E8F
D391-7561

warm-down

5min warm-up (pick drill); 30min @ 21-22spm and 2:10 splits; 10min ramp-down keeping HR over 160bpm

Goal was a steady-state for 30min, but just too tired to finish! QUITTER!

Goal was a 2nd 1k sprint @ 26spm, but faded so badly that I QUIT!!

1k sprint at 24spm. DF=130, felt heavy (after training at 104-ish), and drive time hardly ever below 0.7.

Warm-up

Garage bike, after leg weights and ergs at Edge. Steady pedal, HR up to 159bpm. 5 min on erg (even easy-ish row) is 1k, so 20 min on bike…

Warmup, then trying for steady-state 2:10-ish, had to slow last 10min to keep HR below 167bpm.

Started another steady piece, but quit. TIRED.

Planning 45min steady at 2:10, but tired!

Started 90/60/30 intervals, but too tired, don't know why. DF=130, maybe need to resume training there instead of 105-ish?

Warm-up

Started 1k race, gassed-out cause I forgot I had to row for 4min! 1st 2 splits: 1:53.4 and 1:54.6 , 28/29spm. DF=130

Easy row after leg weights (first leg presses post PMR)

Warm-down, steady-ish 17-15spm. HR stayed over 160bpm

6 x 5min intervals: 4min @ 22-22spm to hold 2:10-ish splits, 1min sprint at 25spm about 2:02-03 splits.

Warmup

Cool-down

Damper setting 1 , watching force curve. No difference from higher damper settings that I could see or feel.