Easy SS keping HR under 140 - 2:07,20

Mixed Rowhouse session overall average 1:54

2:05/20

medium intensity - 5K at 1:55 and 5K at 1:59

2:08/19 - easy SS

short w/u and then a little over 10K in a Rowhouse class at a 1:54 average pace (some power 15s and and ending interval of 2 minutes, 2 m…

easy SS 2:07/19

4k warmup then 4x500m at semi-hard pace-then some squats and then 4K cooldown

easy SS keeping HR under 140 - 2:07/19

1:55 pace - SS with some intervals at RH

2:03.8/21 - rowed for the length of CD with eyes mostly closed

wu/cd and rest meters ....... CTC of 9x333 1"R at 1:33,4 pace

easy SS after hiking river

mix of intervals and SS at a class (Rowhouse)

2:05/20

1:57/22 - alternating between easier 1K and harder (2:04/1:50)

2:07/19

CF workout and additonal wu/cd

2:04/20

3k wu and 2k cd.....5K at just under 1:50 pace with first 2K at 1:44.7 pace