3k ez wimp then weights then 3k cooldown

2 hours on peloton then ez row

Hour on peloton then ez row

Warmup and cool down from 10 k

2.5k build up. Then weights then 2.5 k build down avg 2:04 pace

Skip then 1000 900 800 700 600 500 400 300 200 100 at avg pace of 1:49 Emil and cool down

Hard spin class the row 3k ez 2k moderate 1k hard 500 ez

Swim 3000 then row

Build row to a sprint finish then weights

Bike weights ez row

4k in 17 min then 10 x 500 descend 1:58 to 1:45 then 2 k ez

2.5 k warmup, weights, 2.5k cooldown all around 2:05 pace

Thors workout ctc broken 4k with 1500 wmup and cool down and recovery meters broken 4k at 1:47

2 hour bike ez row

Ez bike weights ez row

500 ez 5k moderate at 2:04 pace 100 sprint then 600 ez

Ez row after big hiking day

Swim spin ez row

1500 warmup 100 sprint 1000 ez

Am bike and swim pm ex row

2k warmup then 10x 500 descend from 1:57 to 1:49 1 min ez between each then 2k cooldown

Bike then row

4k row then weights then 4k row