Rowvember Day 21 - Old, Old Fashioned
3 rounds 
20 minutes 
2 minutes rest
Rate 20
DF 107

This was the last session of what has already been a high-volume week. Followed along with ATFS #61 to break up the monotony, repeating intervals of 4 minutes recovery (RPE 4), with the last 30 seconds of each interval at max watts while still holding r20. 

Row Stamina Builder 
2x 30 minutes / 2 minutes rest between
🎯 6500m each interval 

This stamina sandwich was good prep for next week's half-marathon. To hit my goal, I would have needed to hold 2:18.4 pace. Never really got close and had to sprint the last minute or so of second interval just to match the 6300m I posted during the first interval. With that said, this should be a sustainable pace for the half especially if done at home with the fan.