5K SS 2:15-2:20/20; 11 X 250m on/off 1:50/30

1.5K Warmup and then various 250m pieces 1:45-1:50/30

Long Warmup; 3X1K 28/2:05-2:07 with 3 min.; 2.5K Warmdown

Steady State 22-24/mostly 2:15 pace until the end

Warmup; 2 X 19 min. @20-26/2:15-1:55; warmdown.

8:45 @ 22-24 with 130 damper setting; reset to 120; various intervals for power; got to 1:39 for a few strokes

Some steady state and then a smattering of short intervals

Smattering of short intervals. Not too perky today.

@23 spm average; light row punctuated with a random series of 30s @ 30-34/1:50-1:48 pace

SS at 23; 2:16-2:17 pace through most; 2:10-205 for last 500m

4K@21-22/2:17pace;8X500on/250off; finished with 1:56.1 last 500.

2K 9:04; 250m off/500m on X 8 @ 2:00-2:08/26spm; did warm down for the remainder.

2K; 2 X 1K; 4 X 250m

5K @ 2:20 pace/20-22; scattered interals thereafter, including 2 X 300m @ 33/1:45 pace

Mish-Mosh@21 variable pace 3:30-1:55.

4 X 4K @ 23-24 2:08 with 500m off after each

Mish-mosh

SS @ 22 spm nonstop

2K Warmup; $ X 1K with 250m off; scrambled up warmdown

Steady State throughout 2:16.4 pace/average 22 spm

5K SS @ 23spm/2:22 pace; 2 X 1K on/250m off; 750m/250 off; 1250 @2:08/25 spm.

3K SS @ 2:20/18spm; 5 X 250m @ 3:30/1K @ 2:08/24; 250m off; 500m @ 1:59-2:01/26spm

Same info at 12/13

C2 lost record; I have separate listing on computer