10:00 warm up before 1k
32:00 afterwards, cooldown and fat burn

base work
steady 19-20 spm

10:00 warm up
3x 1k, 4:00 recover, 3:34, 3:38, 3:48. Melted down half way thru last piece but recovered for last minute or so.
10…

10:00 warm up
6x 1:00, drag @ 150, race start, 29-30spm, 288-279m
2:00 recovery, 12:00 cooldown

after 10:00 alternated 22, 24 spm for 2:00 until finished.

at Lawrence boathouse
10:00 warm up
2x (6x 750M) max effort, 2:00 rest/recover, 15:00 between sets
1:46-1:48 on first set
…

10:00 warm up
3x 1500m, 5:39, 5:38, 5:35. 5:00 recoveries

10:00 warm up
3x 12:00, 5:00 rest/recovery, 2977m, 2988m, 2929m, 22-23spm

10:00 warm up
8x 45:00 max, 2:00 recover, 210-217m, drag @ 130
5:00 cool down

2x 20:00 UT1, 5:00 recovery, 209.9 overall

10:00 warm up
3x 5:00 TR, 3:00 rest/recover, 1322m, 1308m, 1325m
6:00 very easy cool down

steady base building, 20spm

10:00 warm up
3x 10:00, TR, 5:00 recoveries, 2537m, 2512m, 2560m

10:00 warm up
6x 1:00 max, 279m-282m, 1:00 recoveries
10:00 cooldown

10:00 warm up
2x 16:00 UT1, 2:03, 22spm, 5:00 recover/rest

starting to feel good again

10:00 warm up
2x 5:00 TR, 1:51.4, 1:50.9, 5:00 rest/recoveries
10:00 cool down

steady base work, 20-23 spm

10:00 warm up
3x 2k, AT, 3:00 recover, 7:58.4, 7:58.4, 7:45

10:00 warm up
4x 3:00, 796m-805m, 26spm, 2:00 rest/recover
10:00 cool down

5:00 warm up
3x 13:00 AT, 5:00 rest/recover, 2:01.4, 2:02.5, 2:02.6, 22-23spm
last 5:00 recover was cool down

slow and steady, hard 10 every 3:00, 20 spm avg.

10:00 warm up
8x :45 AN, 1:00 recoveries, 205-216m, 25-29 spm
10:00 cool down
legs not as fresh as I'd like for this wor…

5:00 warm up
3x 14:00 UT1, 2:06-2:07, 3:00 rests. 20 spm

10:00 warm up
2x 15:00 AT, 1:59.8, 2:02.4, 23spm, 5:00 recovery/cooldown