Adding Speed, Part II

And still struggling. After blowing up on my planned interval session a week ago I managed a marginally better workout this week. I'd planned 4-5 800m pieces at a rate (a guess) faster than 5K race pace. I rowed 4, and got progressively slower despite a 2 minute recovery:

2:46.4
2:46.6
2:47.4
2:48.6

The total workout, with warm up and down, was 5.5K. The HR capped out at about 145 during the hard bits. I'll do better next week.

Yesterday it was sunny and warmer than is typical (mid-30s F) and Scott and I logged a 7 mile out-and-back on the roads. 30:33 on the out (HR 119), 28:42 (121) back. It was a good workout and gave me 79.3K on the week.