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

2:07/19 keeping HR at 138 avg.

wu/cd and cal intervals in a cf workout

2:05/20

3k wu and 2k cd.....moderate 5K at 1:53, felt way harder than it should

2:08/19 keeping HR under 140

3k wu and cd....moderate hard 5K at 1:50 with first 1K at 1:45