wu/cd and 7 rounds of 200m in a CF workout - kept pace around 1:27

easy ss

quick wu then supposed to do harder 30 minute and stopped at 20 minutes, then just rowed to get some meters in - bad day

easy ss

wu/cd and intervals in a CF workout

2:03/20

2:07/20

3k wu and cd - 8x500 2'R

First ever perfect OCD row

short wu - then 30 x 1'on/1'off at just under 1:40 average pace - c/d meters after

wu/cd and some intervals in a CF workout

easy ss

a bit quicker than normal SS - 1:57/23

easy SS at 2:07 - felt surprisingly good, like I could have rowed for hours

wu/cd and some attempts at CTC - couldnt get the time desired and did some free rate sprints

easy 2:05/20

moderately hard pace of 1:55

wu/cd and 30 x 1'on/1'off at 1:42.5 pace (most at 1:44 with some faster mixed in)

moderate pace 1:57

easy ss

easy ss

wu cd and cal intervals in a CF