Missed a few days with hospital time, so this was about getting back on the machine and doing things properly — no chasing, no forcing, just controlled work.
Kept it simple: 40 minutes continuous at rate 20, building gradually and letting heart rate dictate the session.
The first 10 minutes were exactly what they should be — settling in, letting the body come to you rather than jumping on the pace early. From there it became a steady progression, moving into the low 2:03s while keeping everything under control.
Heart rate climbed steadily into the mid-130s, touching the cap towards the middle of the piece. There was a noticeable drop around 30–32 minutes, which was clearly the monitor rather than anything physiological — the effort stayed consistent and the rhythm never broke.
There was also a small dip in pace at the same point. Not dramatic, just one of those moments where the body checks you. The key part was the response — no panic, no big correction, just settling back into rhythm and finishing the row cleanly.
Average pace 2:04.8 for 9,616 metres, with an average heart rate of 131. That’s controlled, repeatable, and exactly where this phase needs to be.
This wasn’t a big session. It wasn’t meant to be.
This is the work that builds everything else.
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