Wu and cd for 1K

Easy SS day before 1K....for Women's Day

moderate (1:55) 20 minutes

SS with 200m burst (sub 1:30) every 1K

2:03/20

wu/cd and various intervals

1:58/21

short warmup and hard 30 minutes

2:02/20

wu/cd and various intervals and a 1K with first 600m at sub 1:30 pace

2:00/21

wu/cd - harder 15 minutes and then some 500m intervals

2:00/21

wu/cd and 10x250 1'R....1:29.5 pace

2:00/21

short wu and cd - 30 minutes at 1:49.6, 8210m - first decent longer row for a whileways off my PB but this wasnt really a test, just a go…

was supposed to be slow ss but went without HR monitor and went by RPE and did 2:00 /21

wu/cd and 7 rounds of 200m in a CF workout - kept pace around 1:27

easy ss

quick wu then supposed to do harder 30 minute and stopped at 20 minutes, then just rowed to get some meters in - bad day

easy ss

wu/cd and intervals in a CF workout

2:03/20