6 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 6 min cool down. (24SPM / 2:16.4/500M) HR = 162

X 6000M w/ 5:00 min rest / 24 SPM @ 2:05.7/500M. HR range 152 to 177. Shut it down after two, felt tired and HR to high

Warm-up

15 X 1:40 min w/ :20 sec rest / 25 SPM @ 2:02.8/500M. HR range 149 to 159... Moderate workout...

Warm-up

Recovery Day

289 of 1110. 10,000 Meters / 26 SPM @ 1:57.2/500M. HR = 173. Went hard from the start. Can go a little faster for sure.

Warm-up

Recovery Day

30,000 Meters. Just looking to put in some meters for charity. 150 bpm first half, let it climb a little to high 150's.

2 X 6000M w/ 5:00 min rest / 25 SPM @ 2:02.9/500M. HR range 159 to 165. Tried a couple of different stroke rates.

Warm-up

Recovery

3 X 10:00 min w/ 3:00 min rest / 24 SPM @ 2:03.3/500M. HR range 152 to 161...

Warm-up

6 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 6 min cool down. Starting to like this workout.

Just rowed to get warmed-up to stretch.

3 X 6000M w/ 5:00 min rest / 25 SPM @ 2:05.2/500M. HR range 163 to 164. Went with a steady HR, wanted lower rate, sick.

Warm-up

476 of 1001 - TEST - had to really back off expected pace. Use this and the 2000m pace to set your workouts 4 this week