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

4x750 3r - overall pace 136.6

warm-up/cool-down

easy/short row at 1:54.9 and 19 SPM - fighting cold

:30 on :30 r - 15 rounds at 1:36 pace, 1 min rest and 1K at 1:36 pace, 500m cool-down

1K competition in Cleveland - happy to break 3:00 again - took all I had

warm-up/cool-down

easy row (1:55 pace) as active recovery

90% effort (based off watts) as a prep for 1K race on the 9th

warm-up and cool-down

did 700m at race pace (1:29/1:30) and then a couple pulls below pace before slowing down - race prep

Warm-up and cool-down

5x1500 5 min rest - overall pace of 1:44.3,
2+ seconds quicker than last time doing this workout

warm-up/cool-down

Moderate pace, last 5 min faster

8x250 1min rest - overall pace 1:28.5 - didn't have much time, not sure if this was a good pace or not

Warm-up, cool-down

SS row - did 4677 to hit my Million Meters!

Moderate pace (1:51.5) at 30 SPM