3 k ez 2k fast 1k ex after hour on bike

4k then weights then 3 k ez

Bike 30 minutes ez row 30 minutes moderate then ride 30 ez again

Spin class then ez row

Row 4k, 2k ez 2k hard then weights, then 2k hard, 2k ez

Ride then ez row

2.5k warmup, weights, 2.5 k ez

Ride 45 row 3k

4k at 2:05 pace, weights, 2k at 2:02 pace

3 k row build weights 2k in 7:48 then 1 k ex

Peloton then ez row with 1 sprint first row in awhile

Row ez after spin class

1k wimp then 10 c 30 secs with 30 rest ez 500 avg 1:37 on the repeats

4k at 2:04 pace weights then 2k at 2:04 pace

Bike then ez row

Row then weights

Spin class then row ez 2k,500 in 1:39.6 ez 2k

Ride 3 hours then ez row

2k warmup,16 x500 with one minute rests, average 1:55.4 with 2k recovery meters, 2k cooldown

Bike weights ez row

5k at 2:05 pace, weights, 500 ez 2k sub 8pace, 500 ez

Spin weights row

Row then paddleboard

Row weights row

Row then weights