finding sweetspot for low HR and SPM . DF130

ifit Start of endurance training. 3 x 6mins 18/22/26 spm 1 min rest row between

steady workout keeping hr 130 max

warmup pyramid 22,24,26,28,30,32 and back down

trying to keep steady stroke rate and power

warm up with a shoe change

warm up with a big belly

ifit

easy 5000m . stroke at20. keeping below 130 bpm

3 x2000m. trying for steady pace to see where i settle to. That was enough for today

steady 2000 at 136df.

level 10 workout for back strengthening.30 sec on, 30 sec rest

further than i should have done. Kept it steady and felt good.

probably my slowest 2000m ever but need to build up steady. I can only get stronger

warmup for run.

30 secs hard 80% of max, 30 easy. Last one 95%. taking it careful so i dont shred my back

warmup