Rowing 24:00 [3] 5.26 km (4:34 / km)
shoes: Ergometer : Concept2 Model D
Calais, VT; Concept2 Workout of the Day, 2:00-3:00-4:00-3:00-2:00 pyramid intervals w/ 2:00 recovery intervals after each interval, felt good
Running (Treadmill) 30:00 [3] 3.09 mi (9:42 / mi) +163ft 9:14 / mi
shoes: Hoka One One Clifton 7
Calais, VT; 5:00 warm-up @ 11:32/mile pace (5.2mph), 20:00 tempo effort @ 9:05/mile pace (6.6mph) with last 1:00 @ 7:30/mile pace (8.0mph), 5:00 cool-down @ 11:32/mile pace, 1% incline, felt really good today, though the rest day yesterday and the cooler weather certainly helped
Splits: N/A
VDOT: 30.6 (Level 1)