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

various intervals and a wu/cd

easy SS

easy 2:05/20

easy ss

hard 30:00 (8019) then a slow cool down

2:03/20

did a harder 30:00 and then a cooldown

3k warmup and cd - 9 x 1K with 1'R...average pace 1:46.5