2500 build up in just under 10, weights, 2500 again in just under 10, 500 ez

90 minutes on bike, row stretch,one fast 500 in 147

Ride fat bike then row ez

30 minute row ez , 7011, then hard 100 in 18.0, 500+ ez

1000+ warmup, then ctc workout 1500, rest 1, 5x200. 1500, averaged 1:49. then 1000+ ez

ride 50 then ez row

5k in 21, weights, ez 1k cooldown

swim 4000, row 4000+

ez row in am

10k in 40:42, then 5x200 descend with rolling starts, 1.5k ez some recovery

SPIN CLASS, THEN ROW, 500 EZ, 2000 IN 7:54, 500 EZ

4000 meters just under 16min, then 6x250 20spm, avg 1:49, then all out 250 in 1:38, then 1500 ez, some recovery

swim 3000, row 3000+

2500+ warmup, 10x500 descend from 1:59 to 1:49. 2500+ cooldown

bike two hours on trainer, then ez row 3000, then 1 minute all out, ez recovery

1500 warmup, then 6x250 at SPM limit of 20, all under 1:50,3000 ez, some recovery meters too, 6250

spin bike, then stairmaster, then ez row 2k

steady row, a few sprints

lifecycle, weights then short row

swim 2500, bike indoors 25, row 3024