Easy row after weights for legs & glutes

Easy L3; 2x5K in 20 minutes (2:00 pace)

Warm up for weights

Easy recovery row in afternoon after weights (chest and shoulders)

L1 cont'd (stopped for 1' after 3rd piece) 4th 1K=3:29 (1:44.5 avg.) Pussy stop at 500 m, then finished strong (<1:40)

L1; 1st 1K=3:22.6 (1:41.3 avg.); 2nd 1K=3:23.2 (1:41.6 avg.); 3rd 1K=3:27 (1:43.8 avg.)

Easy row

Warm up for weights

L4@1:39 ref. pace (02:04;02:00;01:56;01:51) 2x180(4'3'2'1') & 2x188(2'2'2'2'2') Legs so…

1500 warm-up; L3 piece 7K in 26:39 (1:54 pace), plus 1500 cool down.

L4 @ 1:41 reference pace (2:06;2:02;1:58;1:54) (3x 180-4'(16)3'(18)2'(20)1'(22) and 2x188-2'(18)2'(20)2…

L1; 2K=6:57.1 (1:44.2); 1x1K = 3:30.2 (1:45.2). Serious O2 debt at 1000; need to drop pace and do more L1 and L2

2nd L3 piece. Still tired. Short water break. Actual pace overall was 1:57

Recovery

L3. Still very tired from yesterday's back and lat weight training

Warm up

L4 after doing tough back & lat workout. Pace off. 3x180 @ 1:42 ref. pace (2:07; 2:03; 1:59: 1:55)

Easy L3 (before Dad's memorial service). Started at 2:02; last 20 min around 1:55

L3-easy (2x6K @ 2:02 pace). Very tired after yesterday's dual L1 plus weights last night.

10x30+1' recovery (1:30.3; 1:30.3; 1:30.3; 1:28.7; 1:30.3; 1:30.9; 1:29.8; 1:31.4; 1:32.0) SPM 36-38; actual pace faste

Cool down

3rd L3 @ 1:35-36 pace, but started getting hint of headache, stopped to check BP before too late (BP OK, but workout los

Recovery

2nd L1