5000 in 19;47, then weights, then 2k in 7:56, a few sprints, cool down

ride 40 then row

ride then row

swim then row

Row 2500, weights, row 2500. 1st just over 10m, 2nd just under 10 min

1500 warmpup, 2800 ctc variable intervals, 700 cooldown, variable was 700, 600, 500, 400, 300 200 100, in 9:57.8

weights, then quick row 250 ez, 2000 hard 250 ez 2k 7:45

swim 4000, row 5000 with a few bursts

bike trainer, then row

2k warmup, 11x500 in 21:04.6 descend from 1;59 to 1:49, 2k cool down plus recovery meters

2 hours on bike, then row 5K

3000 swim then ez 3000 row, core work

ride then row

am spin, pm weights row

1000 ez, 6x1000 in 23:08, descend from 1:58 to 1:52, 1000 ez cooldown and some recovery

row after hard spin workout

40 mile ride, then row moderate

am spin, pm 2500 m row, weights, 2500+ meter row,in both rows i did 2k under 8min, the rest ez