Back with a physio's blessing!!!
3.25.5/500m;21spm;40w;438cph;150cals;83bpm

5x750,2mint;3.09.5/500m;25spm;51w;476spm;185cals
80-96abm

20x45s,45mint;3091/500m;25spm;52w;477cph;
105cals;81-97avm; r2

20x10cals,Legs;3.22.7/500m;25spm;42w;444cph;
200cals;76-106abm;R2

3.07.4/500m;29spm;53w;482cph;100cals67-94ABM
Legs only

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.