Interval (cals) in a CF workout, warmup, cooldown

SS row (1:59)

2k, 5x500, 2k

SS row

Intervals in a CF workout (warmup too)

easy SS row

warm-up, cooldown and various intervals - was supposed to do CTC but was feeling tired and sore

SS row with a little faster at the end - overall pace 1:57.9

1K warmup then 10K with first 5K at harder pace and second easier - need to just get a PB done on this

easy SS row

warmp-up/cooldown.....10x30"on/30"off, kept at 1:28/29 pace, harder than anticipated

SS/Recovery row

New PB but.......stopped 3 times to fix music and paced bad

easy SS row (1:59.9)

moderate pace (1:53) - was to be harder but back has been hurting

SS - 1:58.8, felt OK, back tight

10K- hard first 6K (1:48.5) then moderate 4K - 1K cooldown

Quick SS at 1:56.8

2k wu and cooldown - 10x250 1'R - 1:29.2 avg. pace - was hard but decent results

SS pace (1:59.3) - felt way harder than it should have