500m intervals mixed with box jumps and front squats in a CF workout - kept all rows in the mid 1:30s

Moderate/Hard pace - didn't push too hard, still not feeling 100%

Planned to do an pyramid interval workout but stopped halfway and then did some steady state - was first workout in a week since being si…

Tied PB at end of a CF workout.

SS after CF workout

250m hard, 250 moderate...6 continuous sets - quick but good workout

Moderate pace (1:54) at 20 SPM

slow warm-up for a couple minutes then 2K at 1:52 with power 10 every 500M overall 7:20 then some drill work

SS at 1:55 with 1:35-1:38 burst (1 minute) every 500

steady 1:50-1:55 with 1:37 burst every 4 minutes

steady 1:50-1:55 with 1:37 burst every 4 minutes

6x500 1r - overall pace 1:35.5 - faster than last time by .7 - did well

warm-up and cool-down

Harder paced 30 min but not all out

warm-up 2K, 2 moderate paced 2Ks after 90% 2K effort

90% of planned 2K effort - went well

some 250m intervals working on form at 2K pace

4x750 3r - overall pace 136.6

warm-up/cool-down

easy/short row at 1:54.9 and 19 SPM - fighting cold

:30 on :30 r - 15 rounds at 1:36 pace, 1 min rest and 1K at 1:36 pace, 500m cool-down

1K competition in Cleveland - happy to break 3:00 again - took all I had

warm-up/cool-down

easy row (1:55 pace) as active recovery