Recovery

Warm:

10min airdyne easy

20min row

+20min airdyne @ 70% MHR

Cool

10min airdyne easy

Notes:

It has been a while since I've focused on maintaining a aerobic base. Generally I can maintain quite a bit by adding in recovery days and extra long cooldowns or commuting.I've noticed it fall off lately and my ability to go "hard" is being negatively influenced by the lack of easy days or added easy workouts. Catching these early is crucial to fixing the problem, needless to say there will be quite a bit of "boring" work for the next little bit.