7 x 5min intervals: 4min @ sub 2:10 splits + 1min sprint (1:56/57-ish); plus 10min ramp-down/warm-down.
Very slight low back pain/str…

Warmup

Warmup; 20min @ 2:10-ish; 10min ramp-down

Elliptical warmup

more low-ish rate for form (and meters)

continuing at low rate 15spm, slowing some

16spm, per TN's winter workouts list. DF=107

Race piece @ 26spm (DF=106); split pace 1.2sec faster than at 24spm last week (at DF=130)

Elliptical

Max HR test (see bookmark), 171bpm spike spurious

cool-down, HR recovery

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.