4th of 6; 31-33. Starting to fade. 1st part at 1:33, but couldn't keep it up. Slowed to 1:40, then back down to 1:34

Active recovery

3rd of 6; 33-34 spm

Active recovery

Active recovery

1st of 6: 33-34 spm

Level 1 warm up

Cool down

4 of 4. First half 1:41 pace. Couple of times slipped to 1:43-4 for a few. Finished at 1:34-36! Overall pleased.

Recovery

3rd of 4. Slowed first half to 1:41 pace; finished last 400 at 1:37-38

Recovery

2nd of 4

Recovery

Level 1: 1st of 4 with Steve Abbott.

Level 1 warm up

Level 4 (1:37 pace) 4x180 (4'@16-2:02; 3'@18-1:58; 2'@20-1:54; 1'@22-1:50). Late night workout (8-9 pm)

Level 4 (1:37 pace) 4x180 (4'@16-2:02; 3'@18-1:58; 2'@20-1:54; 1'@22-1:50). Late night workout (8-9 pm)

Level 4; 4x180 (4'@16-2:00; 3'@18-1:56; 2'@20-1:52; 1'@22-1:48). Felt OK; little tired. Gym hot.

Level 4 (1:36 pace); 4x180 (4'-16-2:00; 3'-18-1:56; 2'-20-1:52; 1'-22-1:48) + warm up and cool down (2:10). Felt gre…

Hybrid level 2-3 with 4+ guys (river too high); 3 x10' (4'@24; 3'@26; 2'@28; 1'@30) 28@1:40 and 30@1:37 pace

Level 3 workout. 500 meter warm up, then quickening pace throughout (1:53 down to 1:48). Felt great

Level 3. Felt a little tired. Rowed 1:53-54 pace most of way. Took some quick water breaks