ride then row

am spin, pm weights row

1000 ez, 6x1000 in 23:08, descend from 1:58 to 1:52, 1000 ez cooldown and some recovery

row after hard spin workout

40 mile ride, then row moderate

am spin, pm 2500 m row, weights, 2500+ meter row,in both rows i did 2k under 8min, the rest ez

am spin, pm short row, 250 ez, 2000 at 1:58.6 pace, 250 ez

am swim,4000, pm ez row

am swim, pm moderate row after brisk walk

spin class, 3k row ez

Diamonds CTC workout, 3m rest 1, 2:30 rest 1min, 2min rest 1, 1:30 rest 1 then 1min - 2786m plsu some warmup and warmdown

16x500, first and last ez, 14x500 descend, 159 to 1:45

ride 40 outside, short row

am spin, pm ez row

hard spin class, then ez row2k

3 hour ride, then row 2500+ 2000 under 1:58 pace

2k row, then weights, then 2 k row ez

hour hard on bike trainer, row ez

50 min on bike then row 2000, 500 in 2min, 1000 in 3:41, cooldown

am row early, tough in the morning

ez row in pm, then core work