Hard spin ez row

Spin, then weights then ez row

ez spin class, then ez row, tired from yesterday

2500 warmup, 10x500, averaged 1:53, descend 1:58 to 1:44.9, 2500 cool down, plus recovery meters

row 3k, weights, row 3k, all at 2:06 pace moderate

Steady pace row

spin class hard then ez row

am swim, pm ez row

after 5k i did weights then 3k ez

Spin, row, stairmaster

Spin class then row

ez 3k row, then weights hard

ez row in am, 5k, ez row in pm 3k+

ez ride outside, then ez row

ctc row, 1, 2, 3, 4, 5 minutes with 75 seconds rest, ez 1k warmup and cooldown, CTC 4074 meters, plus

bike trainer ez, then row ez

am swim, pm row moderate zone 2 til end, fast finish

swim 3000, row 3k, 500 ez, 2000 under 7:50, ez 500

4k ez, 4 × 500 each under 147, with ez recovery , cool down

swim then row

swim in am, ez lc and row in pm

stairmaster, weights, row

500 ez, then build up 5k,, not a pr but good effort, ez 500

2000 ez, 10x500 descend from 1:59 to 1:48. 2000 ez