Ride#2 - Group Ride: Virginia's Blue Ridge TWENTY28 Road to LA (D) on The Fan Flats in Richmond

Ride #1 - The Big Ring in Watopia

Cool Down - EXR | Just Row on Checkpoint Bled, Bled

Third Try at Dec CTC -  6x1:00/1:00r row

Warmup - 20:00 row

Did easy 40 minute Warmup then did 12 X 30/60s (30 seconds at 5K pace then 60 seconds easy).  Pace for 30 seconds at fastest looks to be from 6:15 down to 5:40 as sorts depends on terrain.  Was tired form yesterday as rode at a good pace but still got the 12 done.  Next week will do a bike form of these.

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Tony Konvalin

Morning Run w/12 X 30/60s

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Ride#2 - Group Ride: Virginia's Blue Ridge TWENTY28 Road to LA (D) on The Fan Flats in Richmond

Ride #1 - The Big Ring in Watopia

Cool Down - EXR | Just Row on Checkpoint Bled, Bled

Third Try at Dec CTC - 6x1:00/1:00r row

Warmup - 20:00 row

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