10:00 row - Part of C2 Challenge

5:00 row - part of C2 Challenge

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

From mile 7 to 17 did 1 mile at around 7:00 pace (mile 12 had hills) then 1 mile at 8:15-25 pace.   Was 7:51/mile avg for 10 miles of intervals.  Was at 19.99 till corrected distance.

Relive Link - https://www.relive.cc/view/vYvr3XB5xLO

Pre-Run Fueling
16 0z Modified BP Coffee
1 Vespa Concentrate
Totals:
Cals - 439
Protein - 22g
Carbs - 6g
Fat - 36g

During Run:
1/3 scoop of Keto Salt in 500ml water
1/2 SIS Gel
1- Ultra-concentrate
Totals:
Cals - 19
Carbs - 5g
Protein - 0g
Fat - 0g

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Tony Konvalin

After correcting distance now I feel better:) - Did 5 X (1 X 1) from 7 to 17

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10:00 row - Part of C2 Challenge

5:00 row - part of C2 Challenge

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

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