Moderate pace (1:51) at 20 SPM

4x1000 (5 min r) - best results on this one with a 1:38.2 average overall - 1:39.7, 1:38.6, 1:37.7, 1:36.8

warm-up and cool-down

Easy SS row at 1:54.9 and 19 SPM

warm-up/cool-down

3k, 2.5k, 2k with 5 min rest - felt good, average paces - 1:46.3, 1:45.3, 1:43.9

Warm-up

Hard but not all out - felt good

500m warm-up and cool-down

4x1000 - 1:38.7 overall pace but struggled with last one again (1:38.7, 1:37.7, 1:37.3, 1:40.7)

1k warm-up and 1K cooldown

easy short row at 20SPM (light recovery work)

warm-up, cool-down

Moderate pace - 22 SPM

10x250 - not all out - more just experimenting with some DF and starts

20 min SS - 20 SPM

4x2000, all rows under 7 min - pace per 1:44.7, 1:44.5, 1:44.7, 1:44.9

1K warm-up and cool-down

Calorie intervals as part of a CF workout

Hard but not max 5K - 1:48ish for 3K then faster in last 2K

easy 15 min row

1k warm-up and then a 6x500 with 1'R, overall pace for intervals was 1:36.5

Did a 1:33 after the 2k HD