Open Training Row: Progressive row, no goals, Zone 2 plus. I found that after the first 2000m, I was able to push harder, and so I was ab…

Zone 2 training row: RPE 6, Comfort zone/tolerance seems to be widening.

Warmup row: Strength training workout next.

Warmup! Next… Strength WO!

Cool Down

Training Row: Zone 2-3, RPE 6.

Recovery row: Trying to row my way out head and chest cold. Low cadence row, Zone 2, at 70-75% of Max HR.

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Recovery from a cold, easy row today. I do not seem to have much congestion. RPE: 5.

Post-run day Recovery Row: Zone 2, RPE 5.

Cool down row

Post-strength workout Flush recovery row. RPE 5.

Training Row: Warmup, Targets: 27-28 SPM, => 2 W/kilo, Zone 2, & RPE 5.

Smooth row, as average wattage rose, tried to keep only a few watts above it, while keeping in zone 2. RPE: 5.

Cool down

Easy Training Row: RPE 6

Cool down row

Progressive row to end my day and push up the heartbeat.

Pre-Strenght Training Warmup

Post-Workout Wind Down Row: low cadence flush and recovery row.