2 x 6000m, R22, 3:00 rest(JD)
- 2:02
- 2:00

warm up

4 x 2000m, 2:00 rest, R22 @ 1:59.9(JD)
Only completed 4.

warm up

8 x 1000m, Rest 1:00, R22 @ 1:55(JD)
only completed 8..parent/teacher interview!

warm up

3 x 12:00, 3:00 rest
- R22 @ 2K + 15(2:00)
- R24 @ 2K + 13(1:58)
- R26 @ 2K + 11(1:56)

warm up

5 x 6:00, 1:30 rest, Row & Ski, ErgZone
- R18 @ 2K + 17(2:02)
- R22 @ 2K + 13(1:58)
- R26 @ 2K + 10(1:55)
- R22 @ 2K…

warm up

2:00 rest, FM rowing
- 15:00, R20 @ 2K + 17(2:02)
- 10:00, R 24 @ 2K + 12(1:57)
- 5:00, R28 @ 2K + 6(1:51)

4 x 3000m, 2:00 rest, SR22(JD)
- 2:03
- 2:02.5
- 2:01.5
- 1:58.5

warm up

6 x 2000m, 2:00 rest, SR22 @ 1:59.9(JD)

warm up

2:00 rest after each, FM ErgZone
- 2000m. R22 @ 2K + 15
- 1500m, R24 @ 2K + 12
- 1000m, R26 @ 2K + 8
- 500m, R28 @ 2K + 2…

warm up

30:00(6:00 splits), no rest. FM rowing, ErgZone)
- R18 @ 2K + 20
- R22 @ 2K + 15
- R26 @ 2K + 10
- R22 @ 2K + 15
- R1…

warm up

5000m, R38 @ 2:09
after kettlebells

warm up

cool down

5 x 6:00, 1:00 rest, Pulse Lab
R25 @ 1:56, increase pace each split, faster last

warm up

warm up