Monday: Steady State Rate Ladders

Sunny and hot.  Very light wind.  Head wind heading up river.

Plan:

  1.  4 x rate ladders (1000m @ r16, 1000m @ r18, 750m @ r20)
  2. 2′ rest
  3. HR cap at 155.

Screen Shot 2015-08-17 at 2.45.27 PM Screen Shot 2015-08-17 at 2.45.38 PM

Not much to talk about.   A nice session focused on technique.

Tomorrow:  5x2K / 5′ rest.  rate target: r28, pace target: 2:15.

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