Rowing 20:00 [3] 4.74 km (4:13 / km)
shoes: Ergometer : Concept2 Model D
Calais, VT; Concept2 Workout of the Day, 20:00 @ ≤2:10/500m pace w/ 10-stroke sprints every 4:00 (5 total sprints), felt good
Running (Treadmill) 40:00 [3] 3.82 mi (10:28 / mi) +201ft 9:58 / mi
shoes: Hoka One One Clifton 7
Calais, VT; 4X 5:00 @ 9:41/mile pace (6.2mph) w/ 5:00 recovery jog intervals @ 11:32/mile pace (5.2mph), last 1:00 of last run interval @ 7:30/mile pace (8.0mph), 1% incline, felt really good, nice and cool out in the pain cave today...
Splits: N/A
VDOT: 28.3 (Level 1)