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

SS - mod pace at 20 SPM

quick workout - short on time

15x150m, 30 second rest - wasn't sure how to pace - did all right at about 1:30 pace

1k warmup and 1k cooldown

Moderate hard pace hard pace - 1:50

4x1000, struggled again, been off this week

2k warm-up and 2k cooldown

20 Min SS 1:55 pace with 18-22 SPM

Moderate pace

8K, 4K, 2K, 1K 5 min rest...1:52, 1:50, 1:48, 1:46

Calorie intervals during CF workout

New PR - started a little less aggressive, finished strong

2k warmup and 2k cooldown

SS

8x500 1r - short rest made this hard - 1:38-1:39 all rows

SS