Warm up into Workout
5 X 2 Minute Intervals / 1 Minute Rest
@ 20, 22, 24, 26, 28
Skill Piece
5 X 1 Minute Intervals:
Legs only powerful strokes into rowing @ 24
Workout
5 X 4 Minute Intervals / 2 Minutes Rest
Easy/Moderate @ 24, Recover @ 20, Work @ 26
The damper will change with each interval: 5 // 8 // 3 // 6 // 1
I slept funny and woke up with a sharp pain in my lower back (right side). This piece calls for more intensity than I was able to bring to today. Dialed it down to a manageable pace while keeping the directed rate/damper changes.
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