Hard, L4/5 intervals--4x4 with equal rest. Felt pretty solid even with really short poles. Dropped the group on the last 3 and felt like I could really keep pushing.
Rollerskiing (wu/cd/rest for intervals) 1:00:00 [1]
Equal rest. Felt decent although as is the case usually with me, skate rollerskiing sends my heart rate high. Just worked on being super efficient and hovering behind people. Good workout although it could have been harder (equal rest). Technique feels pretty solid
Rollerskiing (Wu/cd/rest for intervals ) 1:15:00 [1]
An already sore upper body and a lack of rollerskiing generally lead me to sort of blow up at the end of cool down- heart rate went up and upper body got really sore and tight