Very warm, so hard graft. I intended to average 2min 30 for each 500m @ 24spm.so very satisfied with the overall averages of the session…

Again pleased with the session...yesterday's rest certainly helped. I aimed at 22spm for the session and was not far out. Interval…

A good session...12x500m @ an achieved 26spm. #12 interval was a wind down.

Pleased with the session. (3x3000m 2 min rests). Aimed to row at 24/25 spm. Felt good on interval #3

2x6000. 5 mins rest interval 22spm

Good session. Eased off on #5 and used it as a warm down interval. Aimed to average 22 spm and achieved it.

5x1000m. A bit tired so decided to do a "respectable" #2 interval and treat #'s 1,3,4,5 as a row on the boating lake. Ba…

Rowed 4000m as warm up that did not register on memory stick-again. On the other hand the 4x1500m were very satisfying. I set out to co…

Very pleased with my row but displeased when it was barred from ranking because I did 10 m over distance!!!

10 x 10,000 metres with 1 min rests. I aimed at under 22spm and an average 500m of 2min 45 secs. Interval #10 was a warm down). I was p…

A restrained and relaxed 10k. Felt good and totally without tension. I dropped the stroke rate from 22 to 21 and actually aimed to fini…

The row was faster than intended but feeling good, I went with the flow. Tomorrow will be a much more relaxed affair.

Back from holiday (no Erg!) Have decided to spend next nine days doing long distance stamina workouts like this one i.e. just under an h…

15x100m @26+spm; 1 min rests. Harder than I thought it would be!

Warm up for main session

8X1000M, 23-25 SPM; 2 MIN RESTS. Pleased that I kept within my spm target range

6x2000 metres with 2 minute intervals. Peak was #5; #6 was the warm down. A demanding session

Pleased with the session. I sacrificed power for speed of stroke, aiming for 26+ spm and 2.30-2.35/500metres. Rest periods 2 mins.

WARM UP. I have started using a Tabata routine from an App...ie 10 secs rest/20 secs work, starting gently and increasing for as long an…