30r18 HRR 70% (146)

A "recovery row" although when you start of having to pull 1:48's to get the HR it certainly doesn't feel it at the start with both a CTC and 2k TT in the legs from the previous day - and that coupled with lack of sleep means it's harder to get the HR up than usual - still got through it - plenty of sweat - feel better now - aaahhhh