Target...300 cals.
3.14.7/500m;25spm;47w;463cph;300cals;
abm70-100...moderate;D6. Pleased as I finished far from tired if a bit…

DH Intermediate HIIT.
3.52.1/500;18spm;;28w;396cph;59cals;D4

3.33.4/500m;26spm;36w;423cph;150cals;
78-85bpm;D6. A "row across the pond" to bring calories burnt upto 300.

6x500m,1mint;3.07.9/500;24spm;53w;
491cph;150cals;82-93bpm;;;;D4

H Defy the Waves".3.50.4/500m;21spm;29w;398cph;
145cals;BPM79-90 Moderate;D4

DH, Run the Hills;1 on-1off;22spm;51w;
145cals;bpm79-85;D4

5x4mins,1mint;3.10.2/500m;24spm;51w;
474cph;155cals;bpm79-85 D4.

DH Intermediate Peloton 10(1min on,10off)
3.52.1/500m;22spm;28w;396cph;129cals;
80-92bpm; D4.

DH HIIT;3.44.1/500;18spm;31w;40006cph;
84cals; D4;bpm78-86 Moderate.

5x1000,456250calsmint;3.18.3/500;24spm;45w;454cph;D4;BPM84-87 Modereate

5x30cals,1mint;3.12.3/500m;23spm;56w;
489cph;150cals85-96bpm;D4

3x1000m,2mint:3.10.2/500m;23spm;145w;
404cph;150cals D4

Dark Horse..."Can yoy row this slow?
4.01.9/500m;15spm;25w;385cph;127cals;D3

5x3mins 3mint; /500 3.28.2;35spm;39w;433cph;106cals

Intervals 1/3/5/3/1 calories;
2mint;3.33.1/500m;;;24spm;36w;424cph;
62cals.

1x100cals; 3.43.3/500m;24spm;30w;
cph403;cals 100;D3

5x20 cals;20sec rest; 3.37.4/500m;25spm;
34w;487cph;100cals;Damper3. Good session but cut number of cal reps from 10 to 5

4.19.1/500m;23spm;20w;369cph;24cals
Easy but a start,

First day back after rehab. Very gentle but so far OK. WARM UP.
4.31.8/500m;17w;13spm;359cph;59cals;69bpm

Aim...20 mins/22spm/60w
2.59.2//500m;21spm;60w;507cph;166cals;
96bpm;140/7 DF