22/23 SPM average. Felt fairly hard but was able to keep up the SPM avg to a respectable level.

26 SPM but got faster on the last split.

Had my headphones just die around 15 minutes in and stopped to try to fix them to no avail. That's why the pace seems so bad. Arou…

22 SPM Was a bit tired

22 SPM Avg.

CD from hard row and lift.

Harder 2K today after WU and lift.

WU for lift and harder 2K. Was feeling pretty bad (headache / fatigue) this AM, so proud of myself for even doing it.

Was tired today. Body felt drained. 22 SPM.

CD from 250 X 4.

4 X 250 sprints (after 5K WU and did a 2K CD

50.8 / 250 / 1:41.6 / 34
50.7 / 250 / 1:41.4 / 34
50.5 / 250 / 1:41.0 / 34

W/U for the 250 X 4.

Did 55' SS work trying not to get out of UT2 most of the time.

11:00 / 2513 / 2:11.3 / 22
22:00 / 2529 / 2:10.4 / 23
…

SS Row (long, slow day).

14:00 / 3175 / 2:12.2 / 22
28:00 / 3205 / 2:11.0 / 22
42:00 / 3209 / 2:10.8 / 23
56:00 / 32…

SS work. Went into today with a right sore knee/shin. Wasn't sure what to expect. Started slow and felt better through the row (b…

CD for 2K hard row and lift.

Tried to do a harder 2K after 5K W/U and lift. Really wanted to work on SPM more than speed. Tried to keep it over 25 the entire time.…

WU for lift and hard 2K after lift.

Did SS work today. Got a bit bored and did a few speed ups. 21 SPM Avg.

Did a 2K CD from 250 X 4. Still kept a 22 or so avg on SPM to keep it faster than I'm used to.

250X4 sprints -- wanted to simply work on SPM instead of pace. Wanted to keep it in the 32 / 33 SPM average or so.

53.6 / 250 /…

Avg SPM 22 / 23. W/U for quick lift and 4 X 250m sprints.

SPM 23 Avg