8 X 500m (last round was 1:46.1 Avg so I used that as a goal).

1:45.6 / 31
1:45.4 / 31
1:46.2 / 31
1:45.9 / 32
1:4…

W/U and C/D for 8 X 500m. Lifted around an hour before the row (at home).

Progressively faster. Probably went over UT2 (I'm sure I did) at the end.

Started out tough but probably because didn't warm up on rower. W/U today was lifting.

Really slow C/D to 5K timed today after lifting.

PP Waterfall
Target was PB 5K (1:57.3) + 1 second = 1:58.3

11:45.8 / 3000 / 1:57.6 / 26
9:44.2 / 2500 / 1:56.8 / 26
7:…

W/U and C/D for Waterfall.

PP 4 X 1000 (speed work W3D1)

Goal is 2K PB pace (1:49.7 for me)

3:37.0 / 1000 / 1:48.5 / 30
3:35.8 / 1000 / 1:47.9 / 2…

W/U and C/D for 1000 X 4. Lifted before and took around 40 minutes between lifting and rowing.

Felt OK today. Lower back a little sore but good.

Struggled just to come in under 20. Directly after lifting. Wasn't even sure I was going to finish. Gutted it out. Guy was on ro…

C/D from 5000m (directly after lifting).

Had to cut a bit short with work. Was feeling a bit tight today too.

Target (last PP 2000 X 4) was 1:56.8

7:47.2 / 1:56.8 / 28
7:47.0 / 1:56.7 / 28
7:45.1 / 1:56.2 / 28
7:41.8 / 1:55.4 /…

W/U and C/D from 2000 X 4 (2nd W PP)

Had to cut short today. Got a phone call right before lunch. A bit tight today from yesterday's pyramid.

PP Speed Pyramid work.

Goal was roughly PB 2K - crushed that...

250 / 1:46.6 / 32
500 / 1:47.6 / 30
750 / 1:46.9…