BACK ON THE BOAT AT LAST!
First row for 3 months but muscle memory kicked in.

1x3000m;3.36.1/500m;28spm;35w;419cph;150cals;
86bpm;R1

1x1000m.Warm up f Resistance Band session 30mins
7.12.3;3.36.1/500m;25spm;35w;50cals;419cpm;70bpm
Ri

1x500m;25spm;25spm;36w;420cph;25cals 80bpm
Above was a warm up for 1a Resistance Bands "RB" ;
c30 mins; 89bpm.

6x1000m,1mint;3.44.3/500m;25spm;31w;406cph;
300cals;84bpm NB, Time lost due to phone call.

1x1km;7.12.4;3.36.22/500m;26spm;35w;419cph;50cals;
102bpm.
Session 1a Compression Bands 31.50mins;76bpm

3k/2k/1k/2mint;3.35.0/500m;26spm;35w;421cph;
300cals; 83bpm;R1;Oz99%;

2x3000m,3mint;3.34.8/500m;27spm;35w;42cph;
300cals;92bpm;Oz98%;BP118/73.

1x6k,3.34.9/500m;27spm;35w;300cals;421cph;75bpm
R1

3x45mins,2mint;3.25.4/500m;27spm;35w;420cph;
315cals; 86bpm;R1

4x1500m,2mint;3.24.7/500m;28spm;35w;421cph;
300cals

6x1000m,1mint;3..35.7/abm500m;28spm;35w;;419cph;
300cals;90abm

6x1000,1mint;3.25.2/500m;27spm;40w;439cph;
300cals;95bpm

3.30.3/500m;26spm;38w;423cph;500cals;95bpm.
Steady improvement continues

1x6000m;3.37.8/500m;;29spm;34w;416cph;300cals;92bpm

3.24.3/500m;29spm;41w;441cph;300cals;
90bpm; R2

3.35.7/500m;29spm;35w;419cph;300cals97bpm R1

1x6k;3.44.4/500;27spm;35w;4222cph;
300cals;91 bpm

1x5K; 3.34.6/500m;27spm;35w;421cph;
250cals;97bpm

1x5K;3.36.1/500m;26spm;34w;419cph;
250cals;97bpm