4x2000 5min recovery
1:42.8 Avg

PACED IT !!! Wanted to go negative from 1:45 pace.
Had to work at end of #3 and all of #4…

WU with straight rowing for first 8

Interval recovery meters

208s. Solid effort on both the 20 and 22s

WU

250, 500, 750, 1K, 750, 500, 250 with 1:30 rest/250.
NOT so submaximal effort on the 250-1K. Completely blew on the 1k 55 secs into…

WU no arms and back just straight row for 8 min then picked up the normal WU.

Rest Interval Meters

208s- by far my best and most consistent effort.

A solid WU today.

3, 2.5, 2 with 5 min rest. 1:43.4 Avg.
Not sure what to expect before. But it’s the bees knees.

Standard 15 min WU

Rest Interval Meters

208s

WU

30min @ 208. Brutal after yesterday’s effort

WU

8x500. 3:30 rest
Obviously didn't focus on making the split on #8
STAY FOCUSED on your splits not the effort.

WU

Rest interval meters

Wolverine Plan @ 208

WU

208 for 30 min after a 10 min WU. It builds up on you for sure

First attempt at the Wolverine plan. 20 minutes of 188. Looks manageable from the slow and steady approach a lot of metrics to hit thoug…

Every 2k an effort. 1:50. 1:45. 1:40. Just to knock the rust and mucus off.