5,000m on Concept2 Model D, 22:40.3, 9 JAN 24, Carlisle, Pennsylvania

 iThink: none as I was watching an episode of the 2016 show Lucifer. Seriously.

WX at           7 PM (0) Jan 09     54.0 (12.2)     50.0 (10.0)     29.34 (993)     SE 7G28     light rain; mist

Odometer 21B: ~340mi

TE 4.2/0.0, Z2.6, max Z4.3.  Average/max heart rate = 154/174

Got back into the erg since it's raining hard outside and was predictably dark by the time I got back to the house. Still going to be chunky for a while but I'm doing this to get back into some kind of exercise rhythm.

Much more reasonable at the drag factor I selected (versus the much more difficult 154 from the last time). I'll leave the C-Breeze off for now since it's still chilly (and I'm not running my heater very high since heat rises to the second floor).

Preceded row with 10x50# dumbbell deadlift and 10x50# dumbbell squat. I think that's actually probably sufficient for now, depending on how I feel about mobility work. I think I'd benefit from an olympic bar and cage, but that is going to have to wait until I move to a place where I have a lot more space.

Recovery's gotta start somewhere.

Splits
Distance:    5000
Time:    22:40.3
Avg/500m:    02:16.0
Drag Factor:    119
Per Mile:    00:07:18