3k wu and 3k cd - 15x300 1'20" R - start at 5k pace and go down 1 sec each split

2:05/20 - kept HR in high 130s....2 weeks in a roe opted for 15K instead of usual 20+

2k wu and cd.....sub 6:50 2k then 5'R then 4x500m at sub 1:40 2'R

various intervals

2:05/19 - very easy - still sore from weekend workouts

2:04/20 - no HR monitor went by feel

Wu/cd and cal intervals during a CF workout

2:00/20

wu-cd and CTC of 6x2' with 1'R

super slow ss at 19 SPM to keep HR at sub 140 - had to go way slower than normal to maintain HR

wu/cd and various intervals after a CF workout

1:59/21

3K wu - planned on 10x250 1'R with each at a sub 1:30 pace - only got thru 6 reps as I am still a little "off" - did some…

slow (2:06/19) but HR was higher than normal (low 140s)

after CF workout did a 2K wu/hard 2K/2K cd

easy ss 2:05/19 - longer than typical midweek row, trying to get some meters in

2k wu/2k cd - 10x500 2'R pyramid - first more intense workout in weeks - hard but went OK

2:05/20 - gradual add to meters - will do more intensity Tuesday

easy/short row 2:05/20 - will try to do a but more normal row this weeknd

2:05 start - reduce 1 second every minute fir 20 minutes - second row since COVID - feeling OK

first row since COVID - 1:58ish pace

pyramid of 10 minutes at 2:01, 2:02......2:09 - average pace was 2:04.9 - HR was way higher than anticpated

9/11 tribute workout of 2001m (at 2:00.1 pace), 4 sets of 911m ( 4 planes), 2296m (lives lost that day - all with 1'R which equaled…

2:00/21

2:05/20 - varied each 1k but aimed to hit exactly 2:05 each one