10:00 WU
6x 1000m, 2:00 recoveries, 22, 24, 26, 24, 22, 25 spm
3:38-3:52
drag 115

10:00 WU
2x
6x2:00 max effort 24-26 spm, 1:00 recover, 544-562m, drag @ 135
4:00 CD

low intensity duration, 17-18 spm

5x 2k
2k WU
7:24, 7:26, 7:30, 23-24 avg, 3:30 recovery/rest
2k CD

4x 15:00, 20-21 spm @PF

10:00 WU
6x 2:00, 24-26 spm, 1:44.1 - 1:47.3, 3:00 recoveries,
5:00 CD

10:00 wu
50:00 steady, 20-21 spm

Disappointing. Supposed to be 2x 10:00, 1:50 pace but couldn't pull it off. Did a third because I need the work.
1:53, 2:00, 1:5…

steady state w/ max :30 every 5:00, 19-21 spm

at PF after stairclimber.. not same as Concept II but recordable

LifeFitness rower at PF. different resistance, splits but..
3x 8:00, 4:00 recoveries, 22-24spm

10:00 WU
4x 4:00, 1100m, 1077m, 1071m, 1069m, 3:00 recoveries,
10:00 CD

10:00 WU
2x 15:00, 2:00 pace, 20-21spm, 5:00 recoveries

10:00 WU
5x 3:00, 3:00 recoveries, 801m-816m
5:00 CD

10:00 WU,
2x 10:00, 22spm, 2604m, 2602m, 5:00 recovery,
10:00 CD

10:00 WU,
20:00 @ 21 spm, 5105m, kicked it up last 2:00,
12:00 CD

feet out, think forward lean, 17 spm

4x 8:00, 3:00 recoveries
warm up, 2101m, 2109m cool down

10:00 warm up
2x 15:00, target to hold 2:00 pace, 20-22 spm, 4:00 rest/recovery, 1:00 cool down

feet out
steady, 17 avg spm, short pause at 30:00