Paddlng warm up/down 45:00 [1]
Technique- Today's item:
Rotate those hips, and lean towards the power side, don't hinge around the far shoulder
Paddlng intervals 50:00 [4]
Extra hard intervals today- 5 intervals
4'@70, 3'@80, 2'@90 and 1' @100%.
Hit HR of 172, highest so far paddling.
Almost getting the hang of it, but only one class left.
Cycling intervals (Trainer) 30:00 [4]
ahr:147 max:179
Started to rain, so I did my "hills" on the trainer. HR to 179, which is easy for trails but hard indoors.
The plan calls for 4-6 sets of 45 seconds hard climb at 55 RPM, then 2 minutes recovery per interval. I did 2 minutes on hard, then 2 easy for 4 sets. Probably more than called for, but I can't get the reistance up enough for 55RPM hard.
Running 30:00 [3]
ahr:147 max:178
Run to work- took a longer route. Good AR day today- paddling, biking and running. Bulletdog got extra hill training running after a wild turkey who was too stupid to fly off!