21 SPM - no breaks, negative splits most of the way (went up a bit from 30 to 40' -- just a tad).

Did a hard 5K, then lifted. Mostly legs today after the row.

PP W2 D3 (4X 2000)

7:47.5 / 2000 / 1:56.8 / 25
7:45.9 / 2000 / 1:56.4 / 25
7:49.9 / 2000 / 1:57.4 / 25
7:54.4 / 2000 /…

PP W2 D1 (Speed Pyramid)

250 / 1:49.8 / 28
500 / 1:49.0 / 28
750 / 1:48.9 / 28
1000 / 1:49.1 / 28
750 / 1:48.2 / 2…

SS work today. Too fast so cut it at 8K. Did 9 minutes of Stairmaster after as CD.

Just did situps and bench presses before. Not much rest between. Really should have been able to go lower. Lifted pretty intense after…

PP W1 D3 (1500 X 5)

1500 / 1:58.4 / 24
1500 / 1:57.3 / 25
1500 / 1:57.5 / 24
1500 / 1:57.3 / 25
1500 / 1:56.3 / 2…

PP W1D1

500 / 1:48.8 / 28
500 / 1:48.2 / 29
500 / 1:47.8 / 30
500 / 1:47.5 / 29
500 / 1:47.9 / 30
500 / 1:48.0…

Cut is short a bit because my neck hurt the night before (pinched nerve). Fast pace, though, other than around a 1 minute sweat wipe bre…

Did first 35 minutes at around 2:10 and then Diego started talking to me the last 15. Continuous row / no breaks at least.

First week after the strep throat. Did an interval workout after lifting but really didn't go all that well. Did basically a 750 /…

First day back after being sick for 10 days with strep?? or flu. Didn't push too hard and took a break or two. Did lifting too an…

22 SPM (even with a quick towel off break once).

W/U for 1000 X 4

PP 4 X 1000

1:49.6 / 27
1:49.3 / 27
1:50.0 / 28
1:53.7 / 27

1:50.6 / 27

Wanted to push it a bit. Pete P…

SS work today. Used the rower seat. Felt great! Avg 22 / 23 SPM too. This was with a quick towel off break included in the time.

Did a PP "Hard Row" today - 5K (no lift today prior)

1000 / 1:58.9 / 25
2000 / 1:59/1 / 24
3000 / 1:59.4 / 24

Felt solid but my butt was sore / chafing. Cut it short by a bit because of that.