Ez row after swim

Spin bike then row

Am swim then ride then row

Row before canoecopia

Bike then row

long ride then short row

3k row build, weights, 2 k row wind down

took short break from rowing, ez return, back still a little sore

5k with some pickups but overall ez

3k at 2:06 pace, weights, 3k at 2:05 pace

Hike then ez row with a few accelerations

Ez spin and row then hike

2k build up, then weights, then 2k build down

two hours spin, then ez row

2500 ez, all out 300 in 55.3, ez recovery

am spin, pm row

Am swim pm row ez

Ez row with a few bursts

2500 ez, 4 x 500's very hard under 1:50 each with ez 500 recovery between each, 1500 cool down

spin, weights, ez row

500 ez, then 16x500, average 1:57.5, but did not try to descend, 1500 recovery meters during 1 minute rests then 500+ cooldown, big day

2500 warmup, weights then 2500 again, all at around 2:05

Hour 20 on trainer ez row

Hard spin ez row