10:00 WU
5x 5:00, 20spm, 22, 24, 22, 20, 1:30 rest/recoveries
6:30 CD

Lifefitness water rower at PF

10:00 WU
3x 2k, 20spm, 24spm, 28spm, 6:00 recover/rest/CD
7:56, 7:37, 7:21

10:00 WU
20x :30 max @ 30spm, 2:00 recover/rest

10:00 @ 18, 20, 22, 24 each
1:20 @ 18spm to reach 10k

10:00WU
5x
3:00@ 22spm, 3:00 recover, 2:00@25spm, 2:00 recover, 1:00@27spm, 1:00 recover
felt stronger than Monday

10:00 WU
supposed to be 2x (750m 'on', 250 'off'), 28spm sub 2k pace but did not have it today. Struggled through…

workout with team
15:00 WU
6x 1k, each went well

10:00 WU
2x (1:00 on, 2:00 recover, rate ladder 26-34spm)

easy, feet out, 18-20spm

NES
10:00 WU
1k @ 3:21
3x 1k, 3:00 recovery

10:00 WU
12x :30 max, 28-30spm, 2:30 paddle
146-149m

15:00 WU
6:00, 5, 4, 3, 2, 1, @ 18, 20, 22, 24, 26, 28
5354m
9:00 CD

long, low 17 spm

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