First 10 min were conservative at 2:00ish pace and then alternated w/ 1 min on 1 min to 2:00ish for 10 min. Tried to hit 16K, but lacked…

21/22/24/26 stroke rate used per 10 min; 1st 10 min at 21, etc.

5K post the strength / row workout.

Des 500 in groups of 3: 1:54, 1:52, 1:47, 1:55, 1:52, 1:48, 1:57, 1:53, 1:47. Did strength (20kg kb) 7 reps of dead, clean, snatch (21 re…

At AF. Not the best feeling C2 to go hard on. 1:58 down to 1:53 ave 5 min efforts. (1st to last split).

10 min efforts at sub 20 s/m, 20, 22-24, 25-26, then 26+

Don't recall if I rowed 2 min (12 min) or 3 min (18 min) w/ a 2:30 min run at AF. Will double check Friday at AF

Came into this one targeting / hoping for sub 1:50 output, but was surprised to see the 1:46 ave.

10 x 500 m w/ 1:30 min recovery interval. In the 1:30 min 'recovery' 65# power OHS x 5.

Every 5 min I modified s/m; from sub 20/20/23/26/30