90 minute at super easy SS

2:00/20

2:05/19

3k warmup - 1200m just below planned 2K pace (plan 1:37, did 1:36.8) - felt decent, seemed hard but when done I wasn't crushed - 5K…

2:06/19 - went slower trying to keep HR down - it still drifted higher than planned

was supposed to be a hard workout but did an SS as I was feeling bad after 2nd COVID shot

alternated 500m intervals at easy pace with bench press/chest exercises - felt sore and beat up today

2:05/20.....HR rate high for a slow pace again

2K WU/2K CD....8x250m within a CF workout, alternating between Bar MUs and a clean, squat, press overhead weights was a tough workout

2:02/20

1200m intervals with no rest alternating between SS pace and moderate/hard pace - felt terrible today

1:58/21....alternating 500m at 2:05 and progressively faster

slowest row pace ever (2:07) on purpose trying to keep HR low - 19SPM

2:05/20 - back tight from TOC

w/u and c/d and TOC of 10x100 1'R

1k w/u and 3k c/d.....10x500m alternating with flat/incline/decline bench

2:05/19...HR drifted quite a bit but felt fine

1:58/21...little faster than typical SS, felt fine

wu/cd - various intervals

2:00/20