easy ss after weights

500 w/u then rowing class - 1:53 pace overall

slow SS but felt bad

harder row with slow/fast intervals - overall 1:53 pace

short on time - squeezed in a 8K

went a bit faster than SS pace at 1:59 - HR was higher than anticipated

Rowhouse workout - average pace 1:53 with rate changes and faster/slower

easy SS

wu/cd and CTC challenge of 100,200,300,400,500,400,300,200,100 with 1'R - overall average pace of 1:32

moderately hard HM at 1:56 pace

easy SS

moderate SS 2 days before planned harder HM

was going to be easy SS but instead did 10K a little faster at 1:56 pace and 5K at SS pace of 2:03

moderate hard row with faster intervals - 1:53 overall pace

super slow ss

wu/cd for 4 minute TT

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