W/U and C/D for 500 X 3

Did a hard row today. After next week, need to gradually extend this distance up to around 30 minutes (no further probably).

C/D for my hard distance (5K) row today.

5:38.9 / 1:52.9 / 27
5:40 / 1:53.3 / 27

Avg 1:53.1 / 27

Tried again to shorten the intervals. Original plan was to do…

W/U and C/D for 1500 X 2

9:00 / 2021 / 2:13.5 / 22
18:00 / 2047 / 2:11.9 / 22
27:00 / 2047 / 2:11.9 / 21
36:00 / 2065 / 2:10.7 / 22
45:00 / 2100 /…

1:45.3 / 500 / 30
1:43.4 / 500 / 31
1:43.0 / 500 / 32

1500 / 1:44.2 / 31 Avg.

W/U and C/D for some intervals

Came back after being sick a week (flu) and rowed. Felt strong (because the break I'm sure) but probably went too fast. Felt bad a…

Have it on my phone but roughly a 2:08 something time. Came down with cold or flu after rowing that evening.

PP Speed Pyramid (W2 D1) 1:30 rest per 250m. Goal is PB 2K pace (for me 1:49.7)

250 / 1:49.4 / 31
500 / 1:48.2 / 29
75…

W/U and C/D

SS Work (PP W1 D4)

10:00 / 2264 / 2:12.5 / 23
20:00 / 2254 / 2:13.0 / 23
30:00 / 2253 / 2:13.1 / 22
40:00 / 2275 / 2:1…

PP W1 D3 (1500 X 5 / 5' rest)

1500 / 1:56.6 / 27
1500 / 1:56.2 / 27
1500 / 1:56.2 / 27
1500 / 1:56.4 / 27
15…

W/U for PP W1 D3 (1500 X 5)