Rowing (Ergometer) 21:12  5.0 km (4:14 / km)
ahr:160 max:180 weight:56.5kg
Avg. 2:07.4, @6, 32spm, 312c.
Spinning intervals 1:00:00  **
ahr:154 max:180 shoes: Forte CR310
8min warm up, then 5x4min intervals @threshold with 3min recovery inbetween, and then cool down.
Studied the Boggs Mountain model map along the way, and imagined myself powering up those hills.
Ankles are a bit tender, and legs are tired still. I guess they really took a beating from the West Point rocks...