With 6x30sec thrown in starting @ 4000m; very easy between

Was going to do a 5K piece for ranking; crapped out at just > 1.4K to go. Arms and shoulders tired.

10:00 wu 2333
8x2:00 w/1:00
1:53.8, 1:53.1, 1:53.1, 1:52.9, 1:52.6, 1:52.5, 1:52.6, 1:51.8
5:00 cd 871m

Felt good entire time.

This was w.u. and c.d. to 5k piece.

10 min. w.u. 2292m
5 min. c.d. 905m

With 15 minutes at 2:00/500m

10:00 w.u. 2269 m
4x3:00 783m, 786m, 791m, 797m
8:00 c.d. 1564m

Just started rowing.

1500m w.u. @7:05.6
8x500m 1:55.9, 1:52.5, 1:51.3, 1:51.0, 1:50.6, 1:50.1, 1:49.5, 1:49.2
1500m c.d. @ 8:13.1

10 min w.u.
10x1min w/1min resistance = 8
10 min c.d.

6x500 w/2:00
1:53.6, 1:53.3, 1:51.6, 1:52.0 1:50.6, 1:49.8

Never felt bad, just wasn't getting much power.

5 min w.u. 1203 m
4x1500 w/2 min. @ 5:59.6 (1:59.9), 5:58.4 (1:59.4), 5:56.6 (1:58.9), 5:50.0 (1:56.7)
1500m c.d. 7:28