5x750,1mint;3.09.4/500m;22spm;51w;
475cph;189cals;90-98bpm;D4

50/40/30/20/10cals,2mint. 2.50.9/500m;
24spm;70w;541cph;151cals;104-110bpm; D4
Bang on the money,

12(250,,,,,,,,,45som)
3.26.7/500m; 22spm;40w;436zcph;40w;
436cph;144cals;bpm;80-95;D6

12(250,,,,,,,,,45som)
3.26.7/500m; 22spm;40w;436zcph;40w;
436cph;144cals;bpm;80-95;D6

Time-trial. 2.54.5/500m;24spm;66w;526cph;256cals;
93-110bpm;D6. Disappointing but have had the injury lay-off and not done much lon…

20(45secs on/0ff;
2.52.8/500m;23spm;68w;533cph;122cals'
90-100bpm;D6

Technique Session 1; Rowing no straps
3.31.3/500m;17spm;37w;426cph;72cals;
ABM75-85

3.18.3/500m;22spm;45w;;454cph;150cals;
75-85bpm;D6. "A take it easy" session-and no harm in that

4x6mins,3mint;2.59.9/500m;22pm;60w;
506cph;201cals;D6;85-95abm
Very satisfying row.

2x3mins,2mint;2.57.8/500m;22spm;62w;514cph;51cals74-95abm;D5
Computer over-heated so planned DH programme broke down.

8x500m,1Mint;3.09.2/500m;21spm;52w;
450cph;;200cals;85-95abm;D4/5

2.57.7/500m;22spm;62w;514cph;159cals;
abm90-105;D4;

DH Beginners Basic technique practise "To go faster, it is power of stroke, not speed of stroke"
3.27.3/500m;21spm;39w;435c…

10x1min on, 1 off;2.47.5/500m;27spm;74w;
92cals;555cph;abm90's;DF100

3x750m.1mint;2.46.8/500m;26spm;75w;
359cph;115cals;84-`02abm;D4.

5x1000m,1mint;2.55.7/500m;29spm;65w;
522cph;252cals;bpm90-100;D4

4x4mins,2mint;302.3/500m;23spm;58w;
498cph;132cals;abm 85-100;D4

4x100m,2mint;2.58/500m;27spm;52w;
513cph;201cals;ABM95-100/103-104/D4

12x250m,45sint;2.55.7/500;27spm;65w;
533cph;146cals;89-103abm;D4

2,26,3/500m;20spm;40w;436cph;148cals;
BPM79-96;D6
DH 20mins WO'Best ever..