3.27.7/500;24spm;39w;434cph;203cals;
i.e. 4x1000ms@22sp/25/28/25m. Started at DF of 4 (104) but upped it to 8 on #2

5x1500m,1mint;3.21.8/500;27spm;43w;
446cph;378cals.

1x10000m;3.18.2/500m; 25spm;45w;454cph;500cals; DF3

5x3,2mint; 2.51.1/500m;27spm;70w;540cph;
132cals; DF 104

8x500m;3mints;3.09.7/500m; 26spm, 51w;470cph;190cals

10x1mint.1mint rest;2.26.7//500m;28spm;75w;559cph;
101calls

TEST. How far in 20 mins?
3016m;3.16/500m;26spm;46w;459cph;1
51cals. For comparison at end of Row 31

WU

Warm Up;4.1.4/500m;56w;385cph;65cals
+Weight Training7x7x7=28mins 32secs

Row31,Day4;3.32.9/500m;22spm;41w;
442cph;170cals; DF 103

4x1000m,2mint;3.05.4/500m;27spm;55w
488cph;200cals;DF 105

8x2mins,1mint;2.49.9/500m;29spm;71w;545cph;149cals; DF 105

6x3mins,1mint; 4.14.5/500m;20spm;21w;
323cph;94cals

12x250,45secint;3.10.2/500m;26spm;51w;
474cph;144cals

2x2000,4min4;Row26spm;Hard 10 strokes every 500m,
3.09.0/500m;28spm;52w;478cph;200cals

3.07.2/500m;26spm;53w;482cph;200cals;DF 131

3x750mtrs,2mint;3.00.3/500metres;26spm;60w;305cph;26spm

WU;4.36/500metres;20spm;17w;257cph;89cals

3(4 min18-22spm;2min24-28spm;
1min26-32spm;1min30-26spm;2minsRecovery.
3,30.1/500m;38w;420cph;238cals.

3x750m2mint256.7/500m;26spm;63w;
518cph;113cals. DF=200" (10)

WU;4.17.7/500m;20spm;20w;370cph;91cals

12x12,12mint;2.31.9/500m;31spm;100w;
343cph;124cals DF=10

WU;13m/500m;;;;;;25spm;49w;486cph.
78cals

5x750m;21,26,2/500m;2,51.5/500m;26spm;69w;538cph;191cals