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

3K wu/cd....12 x 1'on/1'off at 1:36.8 pace (all 1:36.7 but one and all at 31 SPM)

2:06/19

wu/cd intervals in a CF workout

super slow SS to keep HR down

wu/cd for a CF workout

2:05/20

went harder than SS planned 1:53.9/22

2:05/20

short burst mixed with easy row (didnt have much time)

super easy SS 2:07/19

wu/cd and 1:30 on/:30 off intervals

2:04/20