easy SS

wu/cd and CTC challenge of 100,200,300,400,500,400,300,200,100 with 1'R - overall average pace of 1:32

moderately hard HM at 1:56 pace

easy SS

moderate SS 2 days before planned harder HM

was going to be easy SS but instead did 10K a little faster at 1:56 pace and 5K at SS pace of 2:03

moderate hard row with faster intervals - 1:53 overall pace

super slow ss

wu/cd for 4 minute TT

Easy SS keping HR under 140 - 2:07,20

Mixed Rowhouse session overall average 1:54

2:05/20

medium intensity - 5K at 1:55 and 5K at 1:59

2:08/19 - easy SS

short w/u and then a little over 10K in a Rowhouse class at a 1:54 average pace (some power 15s and and ending interval of 2 minutes, 2 m…

easy SS 2:07/19

4k warmup then 4x500m at semi-hard pace-then some squats and then 4K cooldown

easy SS keeping HR under 140 - 2:07/19

1:55 pace - SS with some intervals at RH

2:03.8/21 - rowed for the length of CD with eyes mostly closed

wu/cd and rest meters ....... CTC of 9x333 1"R at 1:33,4 pace

easy SS after hiking river

mix of intervals and SS at a class (Rowhouse)

2:05/20