Rowing 20:00 [3] 4.43 km (4:31 / km)
shoes: Ergometer : Concept2 Model D
Calais, VT; Row workout warm-up, Damper Setting 6, felt pretty good, first time doing this workout since July...
1:00 WORK / 1:00 RECOVERY
2:00 WORK / 2:00 RECOVERY
3:00 WORK / 3:00 RECOVERY
4:00 WORK / 4:00 RECOVERY
Running (Treadmill) 30:00 [3] 2.58 mi (11:38 / mi) +136ft 11:04 / mi
shoes: Hoka One One Clifton 7
Calais, VT; 5:00 WALK / 5:00 RUN repeats, 3X 7.0mph RUN intervals, felt a bit sluggish, but got my latest start I think ever...and hadn't eaten anything, just happy to get it in!
Splits: N/A
VDOT: 24.3 (Level 1)