warm-up

500m intervals part of CF workout

warm-up

Moderate pace

CF comp part 2

Part of WOD in CF comp

Warm up

1:30 intervals as part of CF workout

Just off PR, little too quick at start

Warm up, cool down

total of intervals in CF workout

Steady - easy, moderate pace

PR, Felt good

Warm up, cool down

Tied PR, wasn't planning on it but felt good do pushed second half

Warm-up

moderate pace - first row after 5 days off (tweaked back)

Warm up

6x500 1min r

Moderate hard pace

500 intervals, part of CF

500M intervals

Warm up and cool down

250,500,750,1000,750, 500,250 at 1:40.3 (1:30r for each 250)