5:00 WU
GLR workout, 10k rate ladders, 16-24spm, 41:34

GLR indoor workout, 3x 20:00 rate ladders, 5:00 rests

steady state progression row, Challenge metere

10:00 WU
3x 10:00, 3:00 recoveries, goal of 6k pace, 2633m, 2530m, 2509m

home erg, 5:00 rate ladders, 18-26,18-24

Challenge meters, 19-20spm

home erg, 9:00 WU, hard 10 every 3:00, 20-22spm

GLR pre practice

Challenge meters

21-22spm

pre-water, GLR practice 8x1:00, 1:00 recover

GLR practice,
5:00 WU, 2x 1k

GLR practice 3x 3:00, 1:00 recover
no WU

home erg, aerobic work
10:00 WU
2x 20:00, 5:00 rest, 23-25 spm

10:00 WU
GLR pre-water erg, 2x 3x 2:00 max, 1:00 recover, 4:00 between 'sets'

SS, feet out, 20 spm, 22-23 spm for last 4:00

GLR pre-practice, 8x 1:00 max, 1:00 recover

1500m warm up
6x 2:00 max, 1:00 recover
GLR pre-practice

2x 30:00, 7111m, 7101m, both @ 20spm, feet out

just steady with a max :30 every 1k, 19-22spm

10:00 WU
29:00 rate ladder, 20-28-20
4:00 CD

10:00 WU
10x 2:30 'on', 1:00 recover, 682m-656m, 25-26 spm avg

WU

GLR workout. Windy night so on the ergs.