Warmup Row: 5 Stages; Arms, Arms+Trunk, full body at 16, 20, and 24 SPM

Easy WO turned hard: Started off easy, then just abandon targets and went for it. Fastest time since 2017-04-15, 08:16.2.

Evening Cool-down WO: Targets; 2:10/500 m, 25 SPM. Slow start, strong finish.

Warmup Freeform WO: Target 2:10/500 m SPM 24 to 34. Best time since 2017-04-15, 8:16.2.

Post Surgical Recovery WO: Targets; 2:10/500 m, 25 SPM. Good WO, Targets met, no pain or strain.

Post Surgery Recovery (PSR) WO: Targets; 2:15/500 m, 23 SPM. No pain or straining.

Post Surgery Recovery (PSR) WO: Targets; 2:30/500 m, 20 SPM. No pain or straining.

Slow to hard WO: Targets, 26 SPM, 2:10/500 m Focus on keeping cadence slow.

Recovery WO: Afternoon did 6.9 KM light run. Left ankle about 85% after pinched nerve. Targets: 26 SPM, 2:10/500 m.

Recovery WO: Started slow, finished hard. Targets: 26 SPM, 2:15/500 m.

Moderate WO, Targets, 26 SPM, 2:10/500 m. Second best 5 km since 2017 09 18, 21:24.3, PB 2017 04 20, 21:00.0

Moderate WO: Started easy, felt good and did km hard; Targets: 26 SPM, 2:10/500 m.

Hard!!! Target: 2:00/500 m set average.

Easy WO: Targets; 25 SPM, 2:12/500m

Cool down WO after 6 Km power walk. Targets: 26 SPM 2:15/500 m.

Moderate WO: Targets; 26 SPM 2:10/500 m

First Interval WO of Autumn 2018.

Moderate to Hard WO: Targets; 25SPM 2:11/500m. Best time since 2017-09-09. 😊

Moderate WO: Targets; 25SPM, 2:14/500m

Cool down WO to close my daily caloric target. Moderate cadence and pace.

After run recovery WO: target, 25 SPM 2:15/500m

Light workout

Moderate cadence WO: Target 24-26 SPM & >2:14/500m, vent set @ 4.5 Moderate-hard effort. Overshot cadence, 28 SPM

Moderate cadence WO: Target; 26SPM, 2:10.00/500m.