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

5x2k, warm-up, then 3x sub 1:55, last one 1:58+, 23-24 spm, 3:00 recoveries

some easy volume

10:00 warm up
6x3:00, goal sub 1:50, 1:47.0-1:49.2, 27-28spm
3:00 recoveries
4:00 cooldown

just some volume, 20spm

10:00 warm up
5x 1k, rate low enough to maintain sub 2:00 pace, 21-22spm,
10:00 cooldown

legs pooped

another early pre-gym warm up for the meters