Tuesday - June 20

Agility Ladder

KB Long Cycle
 - warm-up: 2 minutes, 8 rpm, 12kg
Main Set
 - 10 minutes
 - 16kg
 - 8 rpm
 - happy this felt smooth and without trouble

Erg
 - drag #5
 - 21,097m (half marathon challenge put out by concept2 for the summer solstice)
 - 1:21:54.1
 - 1:56.5 ave500m
 - aveHR 165
 - maxHR 203
 - scosche strap so I'll need to check the file on that max, average seems about right for me striving to stay sub-1:58