8x2K 5'R.....first 2 as warmup, last two as cool down - middle 4 were two under 7:00 and 2 under 7:10-vplanned on nall sub 7:00 but…

2:05/20

2k wu/5k cd...…..med hard 2K just under 7:00 2'R, then 4x500 2'R at 1:37 pace - still don't feel well but was able…

2:05/20 - felt OK but cold still not feeling 100%

easy SS after a few days off - fighting a cold

wu/cd and 500m intervals - wasn't feeling the best (cold/allergies) so not a very intense effort

2:04/20 - felt easy today

2:04/19 - HR 137-142 - felt easier than HR showed

wu/cd and 3K of intervals in a CF workout

3k warmup and cd - 3K with intervals (1500, 1000, 500) in a CF workout

easy 2:05/20

2:06/19 tried to keep HR under 140 - felt slow

wu and calories in a CF workout

2:00/20

3k wu/3kcd - 15 x1'on/1'off (1:36)

2:05/20

2:06/19 - kept HR under 140 - felt harder than what the numbers told me - long rows have been "off" for a while now

2:05/19 - easy row

3k wu/3k cd - 8x500 2'R....did good (1:35.6 pace)

2k wu/2k cd...….5K at med hard pace (1:50), 24 SPM

2:04/20....had to cut short normal long SS on Sundays

2:00/20

wu/cd for 2K TT

easy row - 2K TT tomorrow