Strapless cooldown.

4 x 2k 4 min rest
500m @ 20/22/24/28 spm for rnds 1 & 2
500m @ 22/24/26/28+ spm for rnds 3 & 4

pick drills, 10 min build and steady row warmup.

Strapless cooldown.

Dark Horse 5K 101: 2-4
2 x 3000m 2 min rest
S/R 18
5K +12 (2:27) pace

Pick drills, 10 min build, and steady row warm ups.

500m strapless cool down.

6 x 1km on/500m off; 26 & 22 spm respectively.

Pick drills, 10 min build, and steady row warm up.

1km cool down. Bumped DF to 168 to feel strokes more.

6 x 1km
1km on/1km off
28 S/R target

10 min build drill and steady row warmup.

3 x 10 min, 3 min rest.
22 s/r, 2k+14 = 2:28.7 as target.
Programmed wrong, should have been 10 in on, 3 min off, not 3 rest.<…

False start...intervals not set right.

Pick drills and 10 min build warmup.

Strapless row to work on technique; 500m hard, 700m easy.

8 x 500m no rest.
Target to start was 2k+24 and s/r 16.
+2 spm and drop 2-3 secs pace each 500m.

False start on planned 500m intervals; wrong pace to start with... starting over.

10 min build, pick drills and steady warm up rows.

Slow easy meters for the holiday challenge.
Monitor issues, but at least it kept the stats!
HR strap too loose; erratic readings.…