Build a fast 5k after ez ride

2.5k weights 2.5 k

Ez row after ride

Row weights row

Ex row with a few sorints

1k warmup 7x100 ctc 1000 ez plus recovery meters 100s average 131

Ctc plus warmup and cooldown

2k weights 2k

2 k warmup at 2:04 build, 8 x500 descend 1:57 to 1:48, 2k ex and 500 recovery during intervals

2.5 k warmup then weights then 2.5k

3k warmup at 2:04 pace, weights, 2 k ez at 2:06 pace

40 mile rain ride then row moderately

Ride then row

4000 at 2:05 pace then weights then 500 ez , 1000 at 1:55 pace 500 ez

1 k warmup 3 repeats of just under 1k for ctc diamonds , 1k recovery plus some ez rowing after first two, averaged 1;47 for 1k intervals<…

Ez ride ez row

4k warmup at 2:05 pace, weights then 2k 1500 fast inc a 500 in 1:49 500 ez 2 k in 8 :03

50 mile ride short ez row

Ride 75 hard ez row

Bike then row

Am ride pm ez row

Peloton ez then weights then ez row

2k moderate at 2:05 pace then 2k at 1:57 pace then 2k moderate at 2:5 pace

2k ez then 5x500 averaged 1:55 then 2k ez with 500 recovery on intervals

Row weights row