CD from 250 X 4.

4 X 250 sprints (after 5K WU and did a 2K CD

50.8 / 250 / 1:41.6 / 34
50.7 / 250 / 1:41.4 / 34
50.5 / 250 / 1:41.0 / 34

W/U for the 250 X 4.

Did 55' SS work trying not to get out of UT2 most of the time.

11:00 / 2513 / 2:11.3 / 22
22:00 / 2529 / 2:10.4 / 23
…

SS Row (long, slow day).

14:00 / 3175 / 2:12.2 / 22
28:00 / 3205 / 2:11.0 / 22
42:00 / 3209 / 2:10.8 / 23
56:00 / 32…

SS work. Went into today with a right sore knee/shin. Wasn't sure what to expect. Started slow and felt better through the row (b…

CD for 2K hard row and lift.

Tried to do a harder 2K after 5K W/U and lift. Really wanted to work on SPM more than speed. Tried to keep it over 25 the entire time.…

WU for lift and hard 2K after lift.

Did SS work today. Got a bit bored and did a few speed ups. 21 SPM Avg.

Did a 2K CD from 250 X 4. Still kept a 22 or so avg on SPM to keep it faster than I'm used to.

250X4 sprints -- wanted to simply work on SPM instead of pace. Wanted to keep it in the 32 / 33 SPM average or so.

53.6 / 250 /…

Avg SPM 22 / 23. W/U for quick lift and 4 X 250m sprints.

SPM 23 Avg

20 SPM Avg

Was a fairly easy workout. First time doing a long, slow row. Was going to do 1:15, but Carol was ready to do so did…

SS Day - working to up my SPM. What I did was a 50' row. 10' @ 22/23, 10' @ 20/21, 5' @ 23/24, 5' @ 22/21, and…

2K Timed Today (Test after one Round of PP and another round that was interrupted with being sick).

400 / 1:49.3 / 27
800 / 1:…

WU and CD for 2K timed today.

Did a lighter 30 minute row today because I was short on time and I might do a 2K test tomorrow depending on how I feel.

PP W3 D3 (The Waterfall)

3000 / 1:57.1 / 24
2500 / 1:57.0 / 24
2000 / 1:57.6 / 24

1:57.2 / 24 SPM Average

…