22 SPM (some 23 SPM) Warmup to lift and a 4 X 250m/ 1'

SS work, extremely frustrated over sharing the rower at the gym today. 22 SPM work. Also did 5 minutes on the stepper. Probably lost a…

C2 Opened back up and instead of a CD, pushed a bit on a higher DF @ around 23/24 SPM for 1K.

Did a hardish 2K on the other machine at the gym. Not really sure how it translates to the C2, but I did push it.

5K WU for short lift and harder 2K (and 1K today). Around a 23 SPM.

SS work. Mostly 23 SPM and occasionally 22.

SS work. 22/23 SPM - only towelled off very briefly.

SS work -- 23 SPM most of the row (ended up 22 SPM on the machine because the towel off). Quick towel off at 6K.

Ended up with 2 X 1K, around 2:00 pace @ 24/25 to finish up workout.

Did a harder 1K @ 27 SPM. Wanted to try to stay 27 the whole time or more. Could not hang on for the whole 2K (so I finished with anoth…

SS work before hardish 2K (and before short leg workout).

SS work. Did 10 power 10s near the end. 22/23 SPM throughout. Getting easier to do that. Most of the row was around a 2:08 / 2:09 --…

SS work today. 23 SPM average. Getting better about SPM average being over 22 SPM.

SS work. Hard to get in flow. Did 20 on the other machine, did lifting, then did 30 on the C2 with 5 minutes of Stairmaster and hard li…

Did a late SS work today. Mostly 2:08/2:09ish and 23 SPM.

CD from lift and hard 2K that fell apart. Salvaged somewhat.

Ended up HD on the hard 2K after the lift. Wanted to see how far I could go instead at around 29 or SPM. Held around 29 SPM for around…

WU for hard 2K

Really crappy SS row -- not because I was all that tired. Damn Bluetooth on I-Phone wouldn't work again. Spent probably 4 minutes…

4 X 250m

1:40.0 / 36
1:44.2 / 33
1:43.4 / 34
1:47.0 / 31

1:43.7 / 33 SPM Avg

WU and CD to 4 X 250m

SS work again. 22 SPM today. That 22 SPM included a few towel off breaks, so safely over 22 SPM for the workout. Need to get some of t…

1:42.4 / 33 Avg for the 250X4 / 1'

WU and CD for sprints