lifecycle, weights then short row

swim 2500, bike indoors 25, row 3024

am on bike trainer, pm row build, last 2000 under 8 minutes

4000 at 2:05 pace, then 5x500 descend from 1"57 to 1:48, then 3000 ez at 2:08 pace

2000 ez in 8:16 5m then fast 250.then 6x250 all under 1:50 pace, but exceeded 20SPM on first one, darn, then ez 1500

1500 ez then hard 500, then 6x250 all under 1:50 with spm limit of 20, achieved, slowest one was under 1:50, all after bike ride, then ez…

2500 row at 2:05 pace, then weights then row 2500 at 2:05 pace with a few pickups

CTC workout, 2000 ez, then 6x250, all under 1:50, df was 140 for repeats but exceeded 20 SPM max, then 500 ez, then ez 2000, some recover…

Spin then row,some hard 250s low spm

spin class for 1:20, then quick row, 500 ez, 2k build, last 500 in 1:50, 500 ez, 2k sub 8

5k in 20 min 42, then 4x250 stroke rate of 20, descend 1:55 to 1:52, ez 500

50 mile ride then short row

swim 2k row 2k all ez, tired from CTC

1500 warmup, ctc workout, 5000+ avg pace 1:54.2, 1000+ ez

2000 in 8:15, then 2k in 7:50, weights, 2 k in 7:45, 2k in 8:21 at Lifetime fitness

ride 35, caught in rain, then row 3k

ride then row

ez 250, hard 2k in 7:48, ez 250

3000 ez at 2:06, 8x500 descend from 1:59 to 1:49, 3000 ez plus some recovery meters

build row

4k+ in 16:24, weights, then 2 k in 7:50

10 x 500, starting at damper level 1 then go up one setting each 500 to 10, 500 warmup, 500 cooldown,

2500 warmup, 5x500 descend from 1:55, to sub 1:45, 2500 ez

ride then short row