1000,900,800 r1:30/ Mod pace target < 2:03,2,1,2:00....

Steady-state target < 2: 04

Steady-state target < 2: 10,9,8,8,8,6,5

S/M 18 cool down

Pe 7, S/M 24, target < 2: 06

Warm up, then moderate, target < 2: 08, S/M 23-24

Ez cool down 22 S/M

S/M 19, between lifts

S/M 20, between lifts

Warm up for lifting and boxing, 19 S/M

S/M 17. Slow

S/M 18

S/M 21

S/M 20/ target < 2:10

S/M 20-21, easy, sustained rate,target < 2:10

Steady-state plus/ target < 2:09/ 23 S/M

Pulls 10/10/5 @250s(ezs @target < 2: 05), acceleration through last 250

Spinned 5 hours earlier; this was quick 2nd work out; target < 2: 07, but felt easy, so I picked up a little. PE of 7, then 8-8.5

S/M 17; smooth, non-abrupt acceleration

Cool down; Long, slow strokes: S/M 19

LIFT between