6x1000m with 3 minutes rest
@ 22 - 2:08.0
@ 24 - 2:07.0
@ 26 - 2:06.0
@ 22 - 2:08.0
@ 24 - 2:07.0
@ 26 - 2:04.5

2:19.8 @ 19 --- average
2:36.9 @ 18 .. had to stop part way and change music
2:17.0 @ 20
2:17.0 @ 20
2:16.0 @ 19
2:12…

4 x 2k with 1 minute rest
average 2:14, total 35:44
8:40.0 at 2:10 @ 23
8:40.1 at 2:10 @ 22
9:35.7 at 2:24 @ 19
8:48.…

10k, 2:19.1 @ 20 SPM

2x4k .. unstructured rest in between
1st at 2:15.6 @ 16, 17:03
2nd at 2:15.2 @ 17, 18:02

Avg = 2:17.2 @ 20 spm ... 2:21.1 @ 19, 2:16.6 @ 20, 2:18.6 @ 19, 2:13.3 @ 22 .. workout during lunch

2:16.7 @ 21
2:13.2 @ 19
2:13.8 @ 18
2:08.4 @ 21

2:31.5 @ 15. Easy row. Feet out for 15 min. Worked on technique. Stopped a couple times to fix music. morning row.

PM workout. Not feeling well.....

Morning workout

2:13.9 @ 20 ... 2:14.9, 2:14.0, 2:16.1, 2:15.0, 2:09.6 ...worked on targeting splits.

2:17.9 @ 18 -- AM before work, period backaches, took it easy -- 2:20.0 , 2:19.0, 2:18.0, 2:16.9, 2:16.0

2:17.8 @ 18 ... 2:19.9, 2:19, 2:18.0, 2:17.0, 2:15.0 at 18 all the way through .. Easy row, got period, feel like crap

2:15.5 @ 19 -- At CAC Monaco ... 2:17.9, 2:17.9, 2:15.9, 2:14.9, 2:10.8

2:15.6 @ 18 ... Had to adjust music around 4k in

2:15.9 @ 20... Started at 2:17.9, 2:16.9, 2:16.0, 2:14.9, 2:13.9. Consistent at 20

2:06.2 @ 24 .. Started at 2:09 split dropped it every 500m'ish ... Did the workout to burn off extra thin mints

2:05.4 @ 25, 2:14.2 @ 23, 2:15.9 @ 23.... 3x10' with 5' rest ... In the morning, tired & needed water. Wasn't feeling…