3K wu/cd....12 x 1'on/1'off at 1:36.8 pace (all 1:36.7 but one and all at 31 SPM)

2:06/19

wu/cd intervals in a CF workout

super slow SS to keep HR down

wu/cd for a CF workout

2:05/20

went harder than SS planned 1:53.9/22

2:05/20

short burst mixed with easy row (didnt have much time)

super easy SS 2:07/19

wu/cd and 1:30 on/:30 off intervals

2:04/20

wu/cd and short intervals

super slow to keep HR down - longer rows still off - 2:07/20

wu/cd and short intervals (CTC)

1:59/21

2:05/20

shorter SS than most Sundays

w/u and c/d - intervals in a CF workout

2:04/21

hard but not all out at just under 1:52 pace