1500 m row. I tried negative splitting it the whole way

15 minutes. Negative split every 3 minutes. Keep between 18-24spm

10 min, feet out. Tried keeping it around 2:30 near the end and @14-16spm

1 min @90%, 2 min rest. x4

20 min. First 5 feet out. Steady state, low rate

Started at 11 and raised it to 20 spm. About 30 minutes

Warm up

20 min piece. Up 2 every 4 minutes: 16,18,20,22,24 spm. Negative split

10 minute steady state. Rate in the teens

10 minute piece @12,14,16,18,20 spm and every 2 minutes

2k TEST!! Last one, and tried to PR. I did it!!

2K TEST

5000m (kinda test?). Tried to keep a 2:15 or under the whole time.

Warmup

Cool down

2 of 2 5000m. Tried to beat my first 5000m, but I started a little slow and had to play catch up the rest of the piece.

Warmup

1 of 2 5000m. Tried to go between 2:20-2:22 splits @18-22spm. Had a little sprint near the end.

Warmup

2x20’ w/ 5’ rest. @2:21-2:26 pace at 18-22spm