Standard warmup then into steady state. 9144m in 40min. Intentionally did not try to speed up at end.

Coach-directed team w.o. at Athletic Shelter. Trying to go up in rate every 2min, I could barely get to 28spm, much less the 30 and 32 in…

Row-out after leg day

Row-out after very short/no recovery. HR plateaued at 135bpm @ 118W.

(Weekly w.o. in email 14Apr) Trying to hold 20-22spm and 0.33 ratio, so lowered DF to 110. Ratio creeping us to 0.36 by end of piece.

Warm-up

Elliptical at Edge, end of arm day. 1.5mi at L2, 7.0-7.5mph. See MyWorkouts for HR

Row-out. 115W was keeping HR in my supposed UT2 range (for max HR of 180, 140 is 78%; 87% of 170 max HR)

Set 2 of 2
HR SPIKE to 174bpm intrvl 4

Recovery between sets (1:30 rest first)

(Weekly w.o., in email 14Apr) Set 1 of 2

Warm-up

Row-out after leg day. Slow, long, smooth. DF=120

DF=110, slow rate. Felt OK-ish, but still tired.

Tried steady, easy pace at DF=110. Still tired.

Steady 2:10 pace, gassed out, QUIT

Planning on 2min ON/2min OFF sub 2:00 pace. Couldn't even do ONE of them! Quit.

Warm-up

Row-out

#3 of 3. (2min rest prior)

#2 of 3. (2min rest prior)

(Weekly w.o. in email 07Apr) 500m/400/300/200/100, #1 of 3

Warm-up

Upright at Edge. 30min @ 125-130 BPM. See pix and MyWorkouts.