Am bike pm ez row

1500 warmup then 8x500 average pace 1:46.7 with 1500 recovery then 1500 cooldown

2.5 k warmup then weights then 2.5k cooldown

Peloton then moderate row

4k moderate 2:06 pace hard 500 ez 500

3000 build, weights 2 k ez

Row then weights

Build a fast 5k after ez ride

2.5k weights 2.5 k

Ez row after ride

Row weights row

Ex row with a few sorints

1k warmup 7x100 ctc 1000 ez plus recovery meters 100s average 131

Ctc plus warmup and cooldown

2k weights 2k

2 k warmup at 2:04 build, 8 x500 descend 1:57 to 1:48, 2k ex and 500 recovery during intervals

2.5 k warmup then weights then 2.5k

3k warmup at 2:04 pace, weights, 2 k ez at 2:06 pace

40 mile rain ride then row moderately

Ride then row

4000 at 2:05 pace then weights then 500 ez , 1000 at 1:55 pace 500 ez

1 k warmup 3 repeats of just under 1k for ctc diamonds , 1k recovery plus some ez rowing after first two, averaged 1;47 for 1k intervals<…

Ez ride ez row

4k warmup at 2:05 pace, weights then 2k 1500 fast inc a 500 in 1:49 500 ez 2 k in 8 :03

50 mile ride short ez row