1K warm-up, 10x250 (1:29.8), 5K (1:54)

Intervals in a CF workout

sprint intervals in a CF workout - plus warmup

Moderate paced (1:53) - starting to feel closer to normal

Moderate pace (1:54) but it felt really hard, still recovering from being sick

First row in a week after flu - still not feeling right - kept pace at 1:56

easy 5K - not feeling well

warm-up and cool down rows at comp - prob did more but now of this much

Moderate paced row (1:53) - last row before Sunday comp

2k of warmup and cooldown 8x20m at planned race pace, fairy easy taper workout

Hard but not all out 5K - last hard workout before comp.

2K warm-up at 1:51.6 pace - 1500M row at planned race pace (1:37.5) - was hard but felt OK, 3500m cooldown

warm-up and I minute intervals within a CF workout

warm-up and then 3 round of max cal rows within a CF workout

2K warmup and 2K cooldown - 1500m at planned 2K race pace (1:37.5), felt decent, was tired but still had some left in tank and kept stead…

Moderate pace - 1:53, legs tired

1K warmup and 1K cooldown - 30 rounds of 1'On/1'R, first time doing, was a good workout final overall pace was 1:38.9 with a 1:…

warm-up and cool down - 30 cal intervals (5) during CF workout

1K warm-up and 1K cooldown - 3x750m with 1:30R - all 3 intervals at 1:37.2 pace

Low Rate (18) moderate pace

1K warmup and 1k cooldown - 4x1K 5'R, average pace 1:38.3 (1:39.5, 1:38.6, 1:37.5, 1:37.7) - tie best pace for workout but was bruta…

Moderate pace - 1:51

500m warm-up and 500m cool down - Neal Peart/Rush workout - 2112m 67"R 1720m, 3 rounds

warm-up and calorie intervals in a CF workout - approx meters probably a little more