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

Spin, then weights then ez row

ez spin class, then ez row, tired from yesterday

2500 warmup, 10x500, averaged 1:53, descend 1:58 to 1:44.9, 2500 cool down, plus recovery meters

row 3k, weights, row 3k, all at 2:06 pace moderate

Steady pace row

spin class hard then ez row

am swim, pm ez row

after 5k i did weights then 3k ez

Spin, row, stairmaster

Spin class then row