19 short. Nice m build into row. This would be a top 5 effort I think

3x1000 with easy exercises for rest and then (300m effort 100m rest) x5 with one 500m for one of the 300m efforts and a 400m thrown in fo…

Solid even row. Nice last 500. Keep putting decent splits in the bank. Eased off the pace in a few breaks but kept on a rest pace target…

10x500m efforts with leg work, TRX, sled rope and sit ups spread over 10 breaks. Big effort. 1st 500 was easy all the others were between…

Easy out at 2.03.3/500m pace for first 1000
Then:
1.58.1
1.57.8
1.58.3
1.59.1
No sleep. Emotional turmoil at home…

4x1000m efforts. 2 min break. Leg press 80kg. 10 hard 30 pumps. Missed the starts but was around 2 min pace or just under.

Started easy and built.
6 min split pace
2:03
2:00.2
2:00.7
2:01.6
1:58.5

4x250m with 75sec exercise for rest

1row2rest... upto 4/4 and down to 1/1

Did leg press with 100kg x3 80kg x1 in bw Ross

5x400 with 4 sets of abs. Missed the start on some intervals but rowing pace was all sub 1.58

1minrow1minexercise
2minrow2minexercise
3minrow3minexercise
4minrow4minexercise
3minrow3minexercise
2minrow2minexerci…

4x500m with tricep push downs for 1 min break. All under 1:58 and 1 started 2 secs late

First sub 20 in 2020

6x500m efforts with remainder 129m overrow at end of efforts.

30on30r

Lose weight you’re too fat and heavy

2x500m efforts with exercise for rest.

1:40 effort 20 easy