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

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