2:10.6, HR 162 - tried to keep HR low, sick

4'on/1'off @24spm, 1:58-2:01

2:08.7
Start of Kaylor/Harris Weight Loss Challenge! (142.2 lbs.)

2:06.5

10K hard SS 18-22spm, 2:08.4, 1K easy, 4K@750on/250off, 5K easy SS, 1141 cal.

2x4K @22spm, 2:04.0, 256 cal.

2x4K @22spm,
2:04.4,
255 cal.

2x10K
2:09.1 ave/500m
18-22spm, change every 2K up 1 beat

2x10K
2:12.1 ave/500m
16-10spm, change every 2K up 1 beat

5x500m -
1:52.3, 1:51.5, 1:51.5, 1:51.5, 1:50.4
REALLY TOUGH WORKOUT!

5' warm-up for 5x500m

3x6K
2'on/1'off @race pace or below (1:58-59)
@26-28spm Awesome Push!

3x6K
2:03.8 @24spm
Really good push and consistent

3x6K
2:06.2 @22spm
Felt solid
5' rest between

4'on/1'off @24,24,26,26,paddle/cool-down -
on strokes @2:00-03, 307 cal.

2:04.0
Hard SS @24spm, 183.4 watts/543 cal.

2:06.1
PR for 60'
1st 30' @22, 2nd 30' @24spm
900 cal./174.6 watts

3x20' @2'on/1'off @26spm at 6K race pace (1:58-2:00)

3x20'
@4'on/1'off @24spm
2:02-03 ave.

3x20'
straight @22spm
2:06.2