short wu - then 30 x 1'on/1'off at just under 1:40 average pace - c/d meters after

wu/cd and some intervals in a CF workout

easy ss

a bit quicker than normal SS - 1:57/23

easy SS at 2:07 - felt surprisingly good, like I could have rowed for hours

wu/cd and some attempts at CTC - couldnt get the time desired and did some free rate sprints

easy 2:05/20

moderately hard pace of 1:55

wu/cd and 30 x 1'on/1'off at 1:42.5 pace (most at 1:44 with some faster mixed in)

moderate pace 1:57

easy ss

easy ss

wu cd and cal intervals in a CF

2:06/20 - kept HR under 140

wu/cd and 4x1000 5'R - moderate pace of less than 1:44 - harder than it should have been

easy ss

2500 easier, 5K harder, 2500 easier - (2:00, 1:50, 2:00)

business trip workout - different rower