L3 1st 5K=18:43 (1:52; HR 160), 2nd 5K=20:11 (pace varied, mostly 1:55 but slowed to keep HR < 160)

Abbreviated View workout

Easy recovery row (LSD-Long Slow Distance). Pulse 135-140.

L1 3K warmup; 4x750 m (2:24.8(1:36);2:24.1(1:36);2:29(1:39.4);2:28(1:38.7).1st two pieces strong, 3rd fly&die(1:34)

Easy cleansing row in anticipation of tomorrow's L1

L4, somewhat abbreviated 3x180 @ 1:40 ref. pace (4'-16-2:05;3'-18-2:01;2'-20-1:56;1'-22-1:52). Pulse 150-162

L3: 1K warmup; 5K = 19:28 (1:56.8); 1K recovery; 5K = 19:29 (1:56.9)

L3-ish. 1K warmup; 4K@1:50; 1K recovery; 4K@1:55

L4 4x180 (4'-16-2:05;3'-18-2:01;2'-20-1:56;1'-22-1:52). Felt Good

L1-ish: 4 x 500 meters (pace 1:36); 1000 meter recovery

L3-ish; 4K @ 1:52-53 pace

Still recovering from URI

Still recoverying

Still recovering from URI

Still recovering from viral respiratory bug

Easy row in anticipation of Hampton Roads Erg Pull tomorrow (but coming down with Upper Respiratory Infection)

Cool down

L3-ish; pace all over; mostly 1:51; 5 rests to catch breath (trying not to work too hard); HR=160+

Supposed to be L1/L2 3x1500 @ 1:40 pace but tired; pussied out. Been working hard all week.

warm up

Easy recover row; pulse around 130

L3 row after lats and back with Sky. Pace ^ & down, but overall 1:53. Felt good; challenging pace after weights

L3; 7K in 27:55.9; avg 1:59.7, but actual pace 1:53-54. Took several breaks; legs REALLY tired from weights yesterday