DH 5K 3-2
10 x 600m @ 5k - 6 sec = 1:54 28spm
2 min rest
felt strong did 11 rounds

DH 5k 3-1
3 X 2000m @ 5k+6 = 2:06 20spm, 5k+4=2:04 @22spm, 5k+2= 2:02 @24spm
5 min rest

Felt strong wanted to go harder

DH 5K 2-5
4 x 1500m @ 5k-2 sec
4 x 1500m @ 2:00-2 sec = 1:58
4 min rest
Felt strong the entire way - could have gone stro…

DH 5k 2-4
2 X 3000m @5k+12 = 2:12
2 min rest

DH 5k 2-3
1 piece 45min row - 5 min on, 5 min easy
2:06 spm, - 2:10 spm

DH 5k 2-2
8 x 750m @5k-6sec =2 :02-6sec = 1:55split
2 min rest

Felt really strong the first 6 rounds last 2 i struggled t…

DH 5k 2-1
3000m@5k+8 = 2:08 4min rest
2000m@5k+6 = 2:06 4min rest
1000m@5k+4 = 2:04 4min rest

Felt easy seemed like a…

DH 5k 1-5
35 min @ 5k+8 =2:08 at 20spm
did 35 min instead of programed 30min
felt ok had trouble keeping the pace of only 20…

DH 5k 1-4
4 x 2,500m @ 5k +5 2:05 22spm
3min rest
still struggling not feeling stong

DH 5k 1-3
3x 15m @5k+8 = 2:08 22-24spm
was supposed to be stroke rate exercise stayed slow and steady instead. Felt ok

Dark Horse 5k 1-2
6x1000m @5k-5sec pace 1:55
2 min rest
Last 1k sucked could not keep pace

2nd workout back this just sucked couldnt keep a 2.00 split

First row back did not complete as programmed 3k was much tougher than i remember

DH 5k 101 7-2
5x1250m @5k-5 = 1:47split
3min rest

DH5k 101 7-1
2x2500@5k & 5k new goal 9:55min rest