Short row after arm day. Two intervals of 4min @ 22spm, 1min @ 24spm

5min segments: 22spm/24/22/20/18/16
HR 158+ for 13:30

First row after lay-off for pain in right hip.
5min @ 20spm; 5min @ 22spm

warm-up

cool-down

5 min each at 18/20/22/24/22/20. (11 min at HR 158+, max 160)

warm-up

cool-down

22spm steady for 35min, 20spm last 10min. HR at 160+ for 22min

warm-up

cool-down

Intervals x 5: 2min off, 1min sprint (2 of 2) Total for 10x = 7222m; down from 7245m last week w. no rest between.

Intervals x 5: 2min off, 1min sprint (1 of 2)

warm-up

cool-down

90/60/30 part 2

90/60/30 part 1

Warm-up

30 min stairstep (feet-out first 15): 18/20/22/20/22/24

warmup

35min hard (2:07 splits), 10min ramp-down. 27 min at HR = 160+

Warmup

warm-down

intervals x 10: 2min off, 1min sprint @ 30spm