Run, row, ride 22:59

Row 500 M
Run 1/2 mile
Ride 1:30 or so
3 rounds
22:59
158 ahr
367c

Run 3 miles 22:51

Run 5 miles 39:16

Run 5 miles
39:16
161 ahr
484c
7:50 pace

Run 5.1 miles

5.1 miles
48:06
150 ahr
550c
9:26 pace

Run 4.5 miles 42:34

4.5 miles
42:34
9:28 pace
150 ahr
486c