2:00/21

wu/cd...30 x 1'on/1'off, 5 at sub 1:35, 25 at sub 1:40 - good harder and longer workout - 1:38.8 average

2:05/20

3k wu/3k cd - 15x1'on and 1'off (6 at 1:35 or lower, 5 at 1:40 or lower, 4 at 1:45 or lower) - wanted to go harder but mot max…

extra easy SS -2:06/20 - kept HR capped at 140

Intervals in a CF workout

2:00/21

3k wu and 3k cd - 10x1 minute on/1 minute off - 1:36 pace

First ever 50K - was quite the experience, felt great for 35K and had ideas of an average pace below 2:00 before falling apart

short easy row to hit 2.5MM for year - now some rest from rowing before 50K

1:59/22 - little faster than SS more of a UT2

slow row after a CF workout

easy ss - 2:05/20

wu/cd and some short intervals with easy row in between

did 25K at 2:00/21 as prep for 50K - was harder than planned

second workout of day after CF in the morning

easy SS 2:05/19

wu/cd and various intervals - did some very short sprint intervals - couldnt generate typical speed

1:59/21 - faster than planned - more of a UT2

intervals in a CF workout and a cool down