Every 4 mins row hard 10 strokes;
3.2cph2.5/500m;26spm;42w;444cph;
147cals

3.16.1/500m;18spm;46w;459cph;76

Pyramid-2-3-4-3-2-mins;1mimt;
2.48.9/500m;38spm;73w;549cph;127cals

BRIC Sessions 2,3,4. A good break and very enjpyable mix-rowing, weights and stretches

WU;4x3mins;4.06.9/500m;23spm;23w;
380cph;75cals

3x1000mtrs,2mint;3.02.5/500m;28spm;
58w;498cph;158cals;

WU;3x750mtrs,1mint;27spm;44w;452cph;
111cals; DF103 (3/4)

1297m;2.34.2/500m;54spm;95w;628cph; 59cals

Warm Up, 6x2mins;3.21.4/500m;27spm;43w;447cph;85cals; Drag Factor 110 ie4/5.

3x750m.2mint
2.23.3/500m;29spm;42w;443cph;111cals

Warmup. 4.50.5/500m;20spm;14w;349cph;87cals

1K(26/24/22/24/26spms)
3.43.5./500m;24spm;31w;407cph;251cals

5.02.8/500m;20spm;13w;342cph;85cals

2,54.2/500m;;42spm[66w;527cph;42cals
SESSION...

WU
5.02.8/500m;20spm;13w;342cph;85cals

12x250m.1mint;3.08.5/500m;36spm;52w;
479cph;

5x3mins;2mint;2.57.7/500m;42spm;62w;514cph;127cals

WU;5x3mins;3.24.9/500m;41w;439cph;
70cals;26spm

1x20mins;3.19.2/500m;26spm;44w;452cph
150cals;.

5x1000m,1mint;3.24.5/500m;25spm;41w;
440cph;250cals...

12x250m.2m30int; 2.52.1/500m;34spm;
69w;536cph;149cals

2.56.4/500;29spm;64w;513cph;253cals;
Dragb5/6;D125 Drag Factor 125

10x1m steady,alternate10x1 hard'
2.48.3/500m;47spm;73w;552cph;88cals;
knee ok

KAYAK
90sec rounds ie60secs steady,30 lively;
6.42.7/500m;37spm;32w;408cph;97cals;
D5-6, Rowiwng legs only to protest knee

2x20,1mint;3.212/500m;26spm;43w;447cph
397cals;D5/6.