SS work 23 SPM Avg.

SS work. All 23 SPM - Broke it down to 2 X 6000/2'

SS work / 22/23 SPM type stuff.

Harder SS work. Rower was lubed today. 2 X 5000. First was around 2:08, then 2:07. 23/24 SPM roughly. Might have even been a bit fas…

22/23 SPM work again. Rower still broke. Did 3 sets of pushups, leg work and KB Swings/Military presses.

SS work again. 22/23 or so. Did 8 minutes on Stairmaster after.

SS work. Taking it lighter this week waiting on the rower next week. Did more lifting and 6 minutes or so on the Stairmaster too.

SS work. Did 5K on C2 and 1K on other machine. Did a total of 15 minutes on Stairmaster too and 50 KB swings. C2 at gym broken.

SS work. Rower at gym is mostly broken so I did what I could.

SS work 22/23. Chain at gym is in bad shape.

22 SPM SS work. Chest has been hurting. Feels like indigestion. This was actually 6000 X 2 / 1'

SS work 5000 / 3000, didn't feel like a sprint today. Did a lift in between.

SS work. 2 X 6000 / 1'. Did first half around 2:09 and the second time 2:11.

SS workout. Added 25 minutes on Stairclimber after.

SS work 22/23. Was tired today.

5000 / 22:14.7 / 2:13.4 /22
2000 / 7:57.9 / 1:59.4 / 25
2004 / 8:56.7 / 2:13.9 / 22

9004 / 2:10.4 / 23 avg

Added 10…

2nd half of SS work today. 23 SPM the entire row.

1st half of 12K SS work today.

SS work around 23 most of it.

SS work. 22 SPM straight thru no breaks. Did 25 minutes on stairmachine 102 floors after this.

SS work, mostly 23 SPM

Slower 1K to finish up.

Did another 1K @ 2:00. 25/24 or so.

Did a hardish 1K @ 25/26 or so.