20 SPM Avg

Was a fairly easy workout. First time doing a long, slow row. Was going to do 1:15, but Carol was ready to do so did…

SS Day - working to up my SPM. What I did was a 50' row. 10' @ 22/23, 10' @ 20/21, 5' @ 23/24, 5' @ 22/21, and…

2K Timed Today (Test after one Round of PP and another round that was interrupted with being sick).

400 / 1:49.3 / 27
800 / 1:…

WU and CD for 2K timed today.

Did a lighter 30 minute row today because I was short on time and I might do a 2K test tomorrow depending on how I feel.

PP W3 D3 (The Waterfall)

3000 / 1:57.1 / 24
2500 / 1:57.0 / 24
2000 / 1:57.6 / 24

1:57.2 / 24 SPM Average

…

WU for PP 4 X 1000

PP W3 D1 (1000 X 4)

1000 / 1:49.8 / 27
1000 / 1:49.8 / 27
1000 / 1:51.4 / 27
1000 / 1:54.5 / 25

4000 / 1:51.4…

21 SPM - no breaks, negative splits most of the way (went up a bit from 30 to 40' -- just a tad).

Did a hard 5K, then lifted. Mostly legs today after the row.

PP W2 D3 (4X 2000)

7:47.5 / 2000 / 1:56.8 / 25
7:45.9 / 2000 / 1:56.4 / 25
7:49.9 / 2000 / 1:57.4 / 25
7:54.4 / 2000 /…

PP W2 D1 (Speed Pyramid)

250 / 1:49.8 / 28
500 / 1:49.0 / 28
750 / 1:48.9 / 28
1000 / 1:49.1 / 28
750 / 1:48.2 / 2…

SS work today. Too fast so cut it at 8K. Did 9 minutes of Stairmaster after as CD.

Just did situps and bench presses before. Not much rest between. Really should have been able to go lower. Lifted pretty intense after…

PP W1 D3 (1500 X 5)

1500 / 1:58.4 / 24
1500 / 1:57.3 / 25
1500 / 1:57.5 / 24
1500 / 1:57.3 / 25
1500 / 1:56.3 / 2…

PP W1D1

500 / 1:48.8 / 28
500 / 1:48.2 / 29
500 / 1:47.8 / 30
500 / 1:47.5 / 29
500 / 1:47.9 / 30
500 / 1:48.0…

Cut is short a bit because my neck hurt the night before (pinched nerve). Fast pace, though, other than around a 1 minute sweat wipe bre…

Did first 35 minutes at around 2:10 and then Diego started talking to me the last 15. Continuous row / no breaks at least.

First week after the strep throat. Did an interval workout after lifting but really didn't go all that well. Did basically a 750 /…