11/25

Row sprint 1 min @100%
rest 5 min

280-285 last one I hit 290m 

These hurt! Avg pace was 1:45 last one was 1:44, crazy I used to row a 1:45 for my 1k when I hit my pr..hopefully that comes back one day..soon..
x4
+
Airdyne 1 min @100%
slow spin 4 min
x4

25-26-27-28 these blew my legs up sooo bad haha I wanted to throw up when I finished.

Good session though
+
mobility work/running/jumping practice