1:58/21....alternating 500m at 2:05 and progressively faster

slowest row pace ever (2:07) on purpose trying to keep HR low - 19SPM

2:05/20 - back tight from TOC

w/u and c/d and TOC of 10x100 1'R

1k w/u and 3k c/d.....10x500m alternating with flat/incline/decline bench

2:05/19...HR drifted quite a bit but felt fine

1:58/21...little faster than typical SS, felt fine

wu/cd - various intervals

2:00/20

2:02/20

2:00/21

8K total wu/cd...CTC of 3:20 max meters, got 1104 (1:30.5 pace) - happy with score

2:05/19

2:05/19.....felt really sluggish after hard CF workout Sat.

2:00/21

3k wu/3k cd 8x500 2'R

2:05/19

2:04/20....gradual positive split to keep HR down but HR monitor not working correctly

1:59/20 - 12,207 to hit 5MM

3k wu/4k cd.....6x500m 2'R

2:05/19

2:03/19.....kept HR 130-140

2:00/20

3Kwu and cd - 6x500 2'R (1:36 pace) - felt harder than expected

2:05/19