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

2000m total in warmup and cooldown 2 1K rows as part of a CF workout with running and wallballs - kept both rows at 3:20-3:30

1k warmup and 1k cooldown - CTC challenge at 1:35.1 pace

5K at 1:54.8 5'R, 4K at 1:53.8 4'R, 3K at 1:52.9 3'R, 2K at 1:51.8 2'R, 1K at 1:49.9

2x500m as past of warm-up, 500m intervals (6) as part of CF workout

1:53.8 pace, 20 SPM

Intervals in a CF workout