quick moderately paced row - short on time

Harder than SS but not super hard...felt decent - 21SPM

easier, short SS at 1:54 and 19 SPM

Hard but not all out 5K, finally felt a little better

5k, 3k, 2k 5 min rest - overall average of 1:49.2 and 22 SPM - really struggled

1:53 pace at 19 SPM - meant to go even easier but felt OK, cold/flu effects starting to fade

2 x 5000 3r - planned on a 10K test but still not feeling right - did 5K at 1:48.4 then second at 1:53.7

500m intervals mixed with box jumps and front squats in a CF workout - kept all rows in the mid 1:30s

Moderate/Hard pace - didn't push too hard, still not feeling 100%

Planned to do an pyramid interval workout but stopped halfway and then did some steady state - was first workout in a week since being si…

Tied PB at end of a CF workout.

SS after CF workout

250m hard, 250 moderate...6 continuous sets - quick but good workout

Moderate pace (1:54) at 20 SPM

slow warm-up for a couple minutes then 2K at 1:52 with power 10 every 500M overall 7:20 then some drill work

SS at 1:55 with 1:35-1:38 burst (1 minute) every 500

steady 1:50-1:55 with 1:37 burst every 4 minutes

steady 1:50-1:55 with 1:37 burst every 4 minutes

6x500 1r - overall pace 1:35.5 - faster than last time by .7 - did well

warm-up and cool-down

Harder paced 30 min but not all out

warm-up 2K, 2 moderate paced 2Ks after 90% 2K effort

90% of planned 2K effort - went well

some 250m intervals working on form at 2K pace