10:00 warm up. then alternating 3:00 @ 2:00 pace, 3:00 easier pace, rate from 19-22 spm
5:00 cooldown

steady state. After 10:00 warm up, 10 hard strokes every 500m. 20-21 spm.

Ah, crud. I thought it was a 20k challenge. Went out for another 1k after a beer and some supper. Good thing I hadn't showered yet.<…

4k m, then 6k of alternating 1 hard, 1 easier

early morning steady, 1/2 of Challenge

10:00 warm up,
5x 2:00 @ 30spm, 1:45.2-1:46:0, 3:00 recoveries
5:00 cooldown

10:00 warm up
4x 1k, 25-26 spm, 4:00 recoveries, 1:52.5 avg

steady, 20-21 spm

10:00 warm up, 5:00 cooldown, 8:00 recoveries
4x 500m, 29-31 spm, 6:56 total

steady state, 20-21 spm

10:00 warm up
5x 1k, 3:00 recoveries, 4x 3:35-3:40, last one part of cool down

6x 1k, first one-warm up,
3x 3:37-3:38.8, 3:00 recovery
last on cool down

steady

steady

low and steady. water tomorrow hopefully

slow and steady

10:00 warm up
6x 1k, 24 spm, sub 1:50, 3:00 recovery except for last one which was more cool down, 2:00 pace @ 22spm

10:00 warm up, then hard 10 every 2:00

10:00 warm up
3x 1k, sub 1:50, 25-26spm
15:00 cool down

steady, low rate. short rests at 10:00, 30:00, 45:00

10:00 warm up
10x 1:00, 2:30 recoveries
goal of sub 1:50 rate as low as possible, 25-26spm

steady recovery day row. 19-21spm

some volume

10:00 warm up
10x :30 max, 2:00 recover, drag@ 141, 22-23spm
10:00 cool down

another 5:00 to put me over 350k meters for WEC