3x500,2mint;3.05.2/500m;;27spm;55w;489cph;75w;
71-100abm

3x500m,2mint; No Legs. 3.05.2,/500m;27spm;55w/
489cph/75cals;71-100 abm. Felt good.

5x200m;3.16.4/500m;27spm;46w;459cph;50cals;;
74-94abm

3.28.8/500m;24spm;39w;432cph;50cal;73-81 abm
NB Arms only to spare right knee

AT LAST Only a gentle session but a session, Kayak
3.28.8/500m;24spm;38w;432cph;50cals;81abm;

LEGS ONLY; 3.21.7/500m;25spm;;461cpm;102cals;
28abm;

8x15cals,1mint B-2D-4C-A-5B-2A-B-E;
22spm;83w;595cph;200cals;112abm

6x2mins,1mint;2.36.3/500m;24spm;92w;615cph;
120calsbpm

4x1000,3mint;2.58.0/500m;21spm;62w;513cph;
200cals;93abm

5x500m,1mint;2.58.2/500m;21spm;62w;512cph
125cals

2x2000m,2mint;2.59.9/500m21spm;60w;506cph;
203cals;113abm.

8/6/4/2mtrs;2mint
2.52.8/500m;23spm;68w;533cph;175cals;96abm

2.57.2/500m;25spm;63w;515cph;125cals;88abm
(72%)

3x1000m.2mint;2.54.8/500m;23spm;66w;526cph;
152cals;97abm Good steady training row.

10x10mins,1mint;2.33.4/500m;25spm;;630cph;
99cals;113abm

4x3mins,2mint;2.49.7/500m;22spm;72w;546cph;
108cals;65-93abm. Good steady row.

12x250,45sint;2.37.1/500m;23spm;610cph;155cals;
114abm.

5x750m,2mint;2.48.0/500m;23spm;74w;553cph
131cals;65--108abm

1x5000m;2.55.1/500m;22spm;64w;544cph;254cals;
119abm

4x4mins,2mint;248.3/500m;22spm;72w';146cals;
532cals;108avm

20(45secs on,45 off) 2.35/500m; 24spm; 94w; 623cph;146cals;abm77-112;DF4. Lively!

3,03.9/500m;21spm;56w;433cph;74-95bpm;DF4
Felt very tired...yesterday's weight training?

HOLIDAY CHALLENGE 11/24;2000/1500/100/500m
3mint;2.57.2/500;23spm;63w;516cph;252cals;
29-109abm;DF24

DAY11/24 Holiday Challenge: 5x1000m,1mint
2.49.2/500m;22spm;72w;549cph;250cals;
63-96abm;DF4