after CF workout did a 2K wu/hard 2K/2K cd

easy ss 2:05/19 - longer than typical midweek row, trying to get some meters in

2k wu/2k cd - 10x500 2'R pyramid - first more intense workout in weeks - hard but went OK

2:05/20 - gradual add to meters - will do more intensity Tuesday

easy/short row 2:05/20 - will try to do a but more normal row this weeknd

2:05 start - reduce 1 second every minute fir 20 minutes - second row since COVID - feeling OK

first row since COVID - 1:58ish pace

pyramid of 10 minutes at 2:01, 2:02......2:09 - average pace was 2:04.9 - HR was way higher than anticpated

9/11 tribute workout of 2001m (at 2:00.1 pace), 4 sets of 911m ( 4 planes), 2296m (lives lost that day - all with 1'R which equaled…

2:00/21

2:05/20 - varied each 1k but aimed to hit exactly 2:05 each one

Easy SS keeping HR under 140...2:06 overall pace, 19 SPM

2k wu/2k cd.....250,500,750,1000,750,500,250 pyramid with 1' R....tough workout with the shorter rest

2:05/20

1:52 pace - felt like going faster than SS today - did 8100 in 30 minutes and then kept overall pace under 1:52 - felt pretty good

5 k wu and 5k cd - CTS challenge in

2:00/20 - meters for challemnge

2:05/20

8x2K 5'R.....first 2 as warmup, last two as cool down - middle 4 were two under 7:00 and 2 under 7:10-vplanned on nall sub 7:00 but…

2:05/20

2k wu/5k cd...…..med hard 2K just under 7:00 2'R, then 4x500 2'R at 1:37 pace - still don't feel well but was able…

2:05/20 - felt OK but cold still not feeling 100%

easy SS after a few days off - fighting a cold

wu/cd and 500m intervals - wasn't feeling the best (cold/allergies) so not a very intense effort

2:04/20 - felt easy today