Did 500 meter benchmarks on the paddle erg for team race rankings. Not quite where I wanted to be, was aiming for a sub-2:10 on left. Definitely gassed out on the right side, usually I'm within 5 seconds of my left side time [2:11.6 left, 2:17.5 right]. Workout: 5x(1000 meters/3 minutes rest) Struggled to hold the pace below 2:30, definitely helped to have someone working out with me here.

Tried to hold 170 heart rate but couldn't quite get there. Was a bit tired today, form wasn't the best, ended up slouching a bit while trying to get more pressure and increase effort level and struggled to hold stroke rate up. Worked on hip drive for a while at the end after the intervals. Workout: - 10-min Warmup at 70% - 4 sets of 10' at 90% with 3 minutes rest - 10-min Cooldown at 70%

Workout: 5' WU at 70% 5' WU at 80% 3(1,2,3,4,5) ladder with equal rest at 85%/rest 5' CD at 70%

2x[2,4,6,4,2], full dragonboat, kept up for about 1/3 of each piece. About 80-90% HR for these pieces (highlighted). Forgot to split the first 6-minute piece, so the 8-minute one is with rest.

Catchup, did 2 extra intervals at the end to paddle the entire lagoon Workout: 10' WU at 70% 2’ full rest to get ready 3(10/2) at 85%/rest 10' CD at 70%