8/6/4/2mins,3mint;2.57.7/500m;22spm;63w;514cph;170cals;73-101abm.

4x1500m;2.47.1/500;22spm;75w;557cph 369cals;75-126bpm. Hard session

1x20mins;2.57.5/500m;22spm;63w;515cph;
166cals;71-113bpm

5x750m,2mint;2.48.3/500m;22spm;73w;
552cph;190cals;73-108abm. Really pleased...hwve buiolt up enough muscle memory to row at 22spm a…

4x6mins,3mint;2.49.9/500m;22spm;73w;
550cph;219cals;75-111abm. Good session

DH...Can you row this slow?3.01.1/500m;
18spm;59w;502cph;165cals qbm?.
NB 2min intervals, 14/24/14/24 etc.

5x(20-40-60-89-100cals) 2mint;
3.11.5/500m;22spm50w;471cph;300cals;
74-100abm

8x500m'2mint;3.20.0/500m;22spm;44w;
450coh;400cals;80-97abm

4x1000m,2mint:3.20.0/500m;22spm;46w;
450cal;200cph;80-97abm. Used legs. Pleased with results.

10x1min,1mint, arms and core only...knee painful. 3.12.3/500m;22 spm;49w;463cph;
73cals;77-97 abm

5x3mins;2mint;2.58/500m;24spm;62w;
513cph;126cals;BPM71-94

6x1000m 2mint; 2.46.3/500m;24spm;76w;
561cph;380cals;70-108abm...(81-97;84-100;
87-103;90-104;89-108.

1x5000;2.49.2/500m;21spm;72w;563cph
258cals102-113abm

12x250m@DF1-12 ;1mint ;3.26.2/500m ;21spm;40w;436cph;144cals;75-84abm

2.44.5/500m;22spm;78w;559cph;258cals;;
80-119bpm

8/6/4/2mins, 3mint;3.04.7/500m;22spm;
55w;490cpm;162cals;DF4
Now increase wattage...

Arms and Core only.2.28.5/500m;20spm;
432cph;168cals;85-95abm;DF4

Arms and core only. 4(3mins on 2 off)
3.20.7/500m;22spm;48w;440cph;88cals;
79-92abm;DF4. Good base

3x1500m,3mint;2.49.2/500m;24spm;72w;
549cph;231cals;80-113abm;DF4
Bang on the money!

5x750m,2mint;2,59.2/500m;22spm;61w;
509cph;189cals;80-108bpmD4. Back in Business but kneee far from ok