first row in while - felt hard but did OK

using bike while resting pec strain/tear

1k wu and cd - 8 x250 1'R 1:29.7 pace

easy pace, recovery row (legs sore from squats on Monday)

Good solid pace but not an all out effort - felt better than expected

easy/moderate pace (1:53)

Moderate pace

Warm-up, cooldown

Moderate pace (1:54), planning for 1KTT Thursday

1K warm-up, 10x250 (1:29.8), 5K (1:54)

Intervals in a CF workout

sprint intervals in a CF workout - plus warmup

Moderate paced (1:53) - starting to feel closer to normal

Moderate pace (1:54) but it felt really hard, still recovering from being sick

First row in a week after flu - still not feeling right - kept pace at 1:56

easy 5K - not feeling well

warm-up and cool down rows at comp - prob did more but now of this much

Moderate paced row (1:53) - last row before Sunday comp

2k of warmup and cooldown 8x20m at planned race pace, fairy easy taper workout

Hard but not all out 5K - last hard workout before comp.

2K warm-up at 1:51.6 pace - 1500M row at planned race pace (1:37.5) - was hard but felt OK, 3500m cooldown

warm-up and I minute intervals within a CF workout