actually did 55K for turning 55v - but showing as 2 workouts to meet 50K challenge

easy sss last row before 55K

2:05/20 average - didnt go very well for some reason

wu/cd and intervals in a CF workout

two SS calorie intervals and then a little more to hit 15K for meters - 2:04/21

wu/cd and CTC - went well - best result in a long time

55K prep - planned on 2:07 pace but did 2:04

intervals of fast with easy for 10K then 5K easy

1:57/22

2:05/20

miserable row as I was not feeling well - should have skipped

2:06/20

2:03/21

wu/cd and shorter intervals in a CF workout - was an intense effort

2:00/22

slow long row trying to build for 55K

cooldown row after a CF workout

2:05/20 - easy SS but felt really sluggish today

2k w/u and c/d - 30 minute hard workout - 8223M

2:06/20

wu/cd and 11x500 1'R - 2:20 going down to 1:30 and back up

2:05/20

1:59/22

slow long SS

2k warmup and 2K cd....CTC of 6x1K 1'R