[Ouwcrew-l] 2K Results and Monday

[Goode, Nicholas]

Hello Ladies,

I wanted to say great job on the 2 K last week.  Also Congratulations to all those that set a new Personal Record (we had 11!).  I am going to be using these times when I start looking at boat linups.  I have included your weight adjusted scores as well.   If you really feel that you could have done better I am willing to have another chance the friday before we leave for Bob.  Let me know at practice if you want to do this.  As far as Practice, I am at home right now and need to stay over. so Monday is going to be on your own.

Mondays Practice

30 min at 65%-75% wattage. Use the wattage from this past 2K. I have included that on the sheet for everyone.  then 30 min of cardio of your choice (keep your heart rate above 140).

all best,

Nick
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