Row 5 min easy
+
HICT Row 20 min @HR<150 10="" br="" damper="" spm="">--rest 5 min--
HICT Row 20 min @HR<150 10="" damper="" div="" spm="">
Notes: Lower back was hot going into this. Felt better after training and I think I am back on track after today. Went further than last time in the 20min holding a 2:10 pace. Not fun, but got it done.
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