Super slow - 2:07/19

intervals and wu/cd - still slower than normal by a lot

wu/cd and various intervals - had a different plan but just didnt have it

easy SS 2:05/20

wu/cd and short intervals - CF workout of 40 seconds on a 20 seconds rest

2:05/20

slow SS to keep HR down and recover - felt really tired an beat-up

wu/cd - intervals in a CF workout

2:05/20

2k wu/4k cd....5K at med/hard pace of 1:51

80 minutes with HR Cap of 136

combo of running. rowing. bike - rotation

2:05/19

2:05/20

wu/cd - hardish 2K

2:05/20

3k wu/cd - 8x500 2'R (some rest meters)

ss instead of intervals as Thursday will be intervals

Slow HM keeping HR under 140

wu/cd and intervals in a CF workout

wu/cd - 2K during a CF workout

wu/cd - 250m hard pulls every 1K after a failed CTC attempt

shorter than planned- limited time - 2:05/20

Bike Erg in a CF workout

2:05/19