Rowing 10:00 [3] 2.54 km (3:56 / km)
shoes: Ergometer : Concept2 Model D
Calais, VT; Row warm-up, Damper Setting 6
Running (Treadmill) 30:00 [3] 3.04 mi (9:52 / mi) +160ft 9:24 / mi
shoes: Hoka One One Clifton 7
Calais, VT; 2:30 WALK / 7:00 RUN intervals, 3X 7.0mph RUN intervals, felt good, nice solid workout today after some good effort this weekend
Splits: N/A
VDOT: 30.0 (Level 1)