sprint intervals plus warm up

easy, quick SS

2k warm-up and 2k cooldown

4x1000 5min. - really struggled with this workout again, 1:38.8, 1:37.8, 1:40.0, 1:40.2

cal intervals inside a CF WOD

quick SS

intervals mixed with other CF movements during a workout

3x15min with 5min rest - 1:48, 1:52.5, 1:52.5

8x500

Moderate paced SS (1:52.5)

PB, close to,my sub 6:30 goal, paced pretty well

2k warm-up, 2k coolfown

15 min SS

PR for 1:00 test - tried at higher DF of 160, now wondering if I should do that more often for 500M test and such

2k warmup, 1k cooldown

Short easy row at 1:55

30 minutes at moderate/hard pace (1:51.2), 5 min rest 15 minutes at moderate hard pace (1:52.3)

Short moderate pace (1:54) row

6x500, 1 min. rest - overall avg pace 1:36.6 - felt good could have possibly went quicker in early sets

warmup

Just an easy SS row for 15 minutes - legs super sore from hard CF workout a couple days ago

Moderate SS - 21 SPM

15 min easy pace row - active recovery, was feeling wore out

15 min at moderate pace - pressed for time

SS after 500m test