spinm stairs ccski, then row

2k before weights, weights, 2k after

spin for hour then row, 2000 build, 500 ez, 2k in 7:52

no warmup

500 wmup 7500 in 30 minutes, 500 ez

2500 warmup 8x500 descend, 2:00 to 1:53, 1000 ez, some recovery

row 2500, weights row 2500 steady each time 2:05

bike trainer then row

swim 2000 then row ez

500 ez, 5000 build 500 ez, 5k in 19:54

swim 3500 then row and weights, build row to sub 8.

1000 ez, 2000 in 742, 1000 ez

hour spin hard, hen build row, 500 ez, 1000 in 3:57. 500 ez

am swim, pm row steady

2 k row, weights, 2k row, both just under 8 min

row 4k build, weights, row 1k ez

ride outside 40, then short row

am swim, then legs, then ez row

5000 moderate, 6x500 descend all under 1:59 to 1:52, 500 recovery, 1500 ez

am row moderate

2000 row warmup just under 8 min, weights, 2000 row warmdown just under 8.

1500 ez then 5k, then 500 ez