Challenge meters in afternoon

warm up for weights at PF

2x 30:00 at PF

water rower at PF, warm up for weight night

10:00 WU
3x 2k, 5:00 active recoveries, 7:23, 7:27, 7:32
12:30 CD

3x 30:00 for Challenge meters

10:00 WU
10k rate ladder, 2:00e 20, 22,24,26,28 repeat
5:00 CD

2x 30:00, 20spm @ 6850m, 22spm @7050m

Challenge meters
2x 30:00, 10:00

10:00 WU
5x 1k, 3:00 recoveries, 3:44-3:46, 26-27spm, drag 113
feeling tired, labored thru

more Challenge meters, feet out, 19-21spm

Challenge meters, feet out, 19-20 spm

water rower at PF

35:00 rate ladder, 18-26-22
20:00 rate ladder, 18-24

double session, steady state

10:00 WU
10x 1:00 max, 2:00 paddle, 289-298, 2918m total
10:00 CD

10:00 WU
2x 25:00 rate ladder, 5:00 each, 18,20,22,24,26 6065m, 6006m
6:00 rest
5:00 CD

10:00 WU
3x 1500m, 5:00 active recoveries, 5:40 27spm, 5:37 27spm, 5:34 28spm
7:00 CD

10:00 WU
10x 1:00, 2:00 recoveries, 2943m for 'on', 289-301m
5:00 CD

steady state, 10:00 @ 20, 22, 24, 22spm 5:00 @ 20 CD, drag 120