10 sec on sprint, hit the 90% max watt w/ 1 min rest
Wattage high: 617
90% max: 555

5 by 10 min w/ 2 min rest
Min:(3,3,3,1)
S/m:(18,20,18,22)

6 by 9 min w/ 2 min rest
Min:(3,3,3)
S/m:(18,20,16)

3 by 17 min w/ 2 min rest
Min:(4,4,4,4,1)
S/m:(20,16,20,16,17)

5 by 10 min w/ 2 min rest
Min:(3,3,3,1)
S/m:(18,20,18,22)

3 by 17 min w/ 2 min rest
Min:(5,5,5,2)
S/m:(16,18,20,16)

Partner pyramid

15 min row, 5 min paddle, 10 min row

10k

6k row, 500m paddle, 2k row, 500m paddle, 1000m row

5k row, 1k paddle, 2k row, 500m paddle, 1500m row

10k (10000-6000 row, 6000-4000 paddle, 4000-2000 row, 2000-1500 paddle, 1500-0 row @ 28-32 spm)

Feet out rowing

10k attempt, felt pain in back at 3500m mark, rowed through till 4000m, then paddled for the rest.

3 by 5 min w/ 2 min paddle

500 sprint

5 by 750m w/ 1 min paddle

Warm-up

20 by 20 sec w/ 40 sec paddle

3 by 750m w/ 2min paddle

4 by 750m w/ 1 min paddle

3 min

4 by 3 min w/ 2 min paddle

4 by 4 min w/ 2min paddle

5 by 1k w/ 1 min paddle