Basically did 4 X 2000 w 1 minute or more rest. Roughly between 2:12 and 2:09 for the 2000s. Week Joey passed and I have a head cold st…

Had to use the Matrix Rower. What a piece of shit!

After lifting was going to do a 5K. Didn't have it in me this week.

CD for lifting and 5K day (turned into 2000 / 750 / 500 day)

1500 X 2 / 5'

1500 / 1:54.9 / 26
1500 / 1:55.8 / 25

3000 / 1:55.3 / 25 Avg

CD from 1500 X 2 and heavy lift.

Really felt tired today. Probably went too hard in the last couple of weeks. Got to gym later and just cut it short intentionally. Wan…

Did a 10 X 20" Power Watts Workout (1' rest)

110 / 466 / 42
109 / 453 / 42
107 / 429 / 39
108 / 441 / 39
…

C/D from heavy lift and 10 X 2", 1' Ed McNeeley power type workout.

Started out as SS work. Started going too fast. Oh well, almost beat my PB for 10K without trying!

Did a hard 5K after doing a really hard lift. This is an estimate - had to use the crap rower today.

Couldn't decide to row or not (wasn't feeling good). Still wanted to get in some interval work. Ended up doing 2 X 5' a…

C/D from lifting. Also did 2 X 5' today and was going to do a 3rd but did it too hard and ended at 3' in on the 3rd interval.…

Wasn't feeling the greatest today. Headache, sore lower back.

5 X 200

(after a hard lift)

1:39.7 / 33
1:35.2 / 38
1:36.0 / 36
1:36.2 / 36
1:37.5 / 37

Avg 1:36.9…

C/D today (no W/U) for 200 X 5 and hard lift.