2nd time doing hour, improved so a PR!

Warm-up, cooldown

Warm-up and cool down

moderate pace - legs sore from hard CF and short on time

Started moderate second half pushed it

Warm up, cool down

New PR! Have lowered 5K by 20 seconds in last couple months - wasn't even a planned test.

2k warm-up and 2k coo-down

SS with a little higher SPM - 26,24,22,24,26 at 1:53

1K and 500M intervals as part of a team Marathon Row, kept all rows in 1:30s splits

SS 18, 20, 22, 20, 18 at 1:55

2 min at 5K pace/1 min 5k-2 for 12 minutes (4 rounds no rest)

warm-up, cool-down

4x2000 5r - avg paces - 1:44.6, 1:44.7, 1:46.7, 1:47.4

Warm-up, cool down

Moderate Pace - 1:52.5

New PR by 4 seconds!

2k warm-up, 2k cool down

Warm up, cool down

Moderate pace (1:52) - all I had time for

500m intervals as part of CF workout

New PR, paced better felt good

2k warm-up, 3x2k at moderate pace after 2k test