Approx 2:17 per 500 meter interval; 1.5 min rest

1) 2k warmup; 9:46
2) 8x500 meters; rest until BP less than 100
3) fastest split: 2:04.5
4) slowest split: 2:08.6
5) aver…

1k warmup
2x20 minute sessions; 3 min rest; pace approx 2:21

1) interrupted 14 minutes in hour row to move my truck
2) 46:02 min; 9517 meters; 2:25.1 split average; 12,445 meter hour pace

2k warmup
8x500 2:10 pace

2k warmup; pyramid 250, 500, 750, 1,000, 750, 500, 250

(2) 15 min hard

(1) 15min 3 min rest

Warmup

Steady state rowing pace 20 to 24. Working on form.

1) 10 minutes warmup
2) 8x500 meters at 2k target pace of 2:10 with 1.5 to 3 minutes rest