40 mins, every 4 mins row10spm hard
3.24.7/500m;25spm;94bpm;41w;447cph;
292cals;D3.75

6x100m,3mint;2.12.9/500m;58spm;143w;
312cph 33cals
#6=24.5/100m;2.02.5/500m;64spm;190w

WU;4.22.6/500m;20spm;19w;366cph;
20spm

21mins (4x6mins(20/22/24/26spm);
3.51.2/500m;22spm;90bpm;28w;397cph;
159cals. Recovery session.

15x300m.1mint;3.19.7/500m;25spm;
39bpm;44w;451cph;210cals;D3

1 minute(1000/600/300/600/300/1000m,
1mint) 3.00.2/500m;27spm;105bpm;60w;
205cph;191cals;D2/3

4x4,3mint; 2,24.6/500m;36spm;120bpm;
84w;50cph;156cals;D3
*100m;26.8;2.14/500m;58spm

WU;4.293/500m;20spm;86bpm;20w;
363cph;90cals;D4

16(1min on, 1off DH session
2.58.1/500m;27spm;61w;501cals;

WU 5x3 minutes; 1846mtrs;4,03.7/500m;
21spm;118bpm;24w;40spm;283cph;94cals;
D4

2x(6mins@20spm;3 minrest;6mins@26spm)
3.34/500m;26spm;96bmp;36w;452cph;170cals;D6. DH session Sunday2

2x20mins 1 mint;24spm@D6;
3.27.9/500m;24spm;90bpm;41w;461cph;
294cals. Interesting session!

TIME TRIAL
MINS..SPM DAMPER WATTS METRES
6 16 10 14 610
5 20…

WU5x3mins;
4.18.4/500m;20spm;20w;369cph;89cals

4.04.5/500m;21spm;85bpm;24w;302cph;
21spm;

4x500m;2.58.5/500m;30spm61w;511cph
D4 set back to 8/9

2x5mins, 3mint;2.42,2/500m;29spm;107bpm;79w;
571cph;94cals

Row-Sandsfoot Castle -Portland
3.12.2/500m;24spm;94bpm;49w;469cph;
232cals;D,low 4;

6x500m,2mint;2.54.5/500m;27spm;94bpm]
66w;526spm;152cals

WU5x3;4.07,6/500m;20spm;83bpm;379cph;[93cals

2.58.3/500m;26spm;96bpm;62w;512cph;
300cals;D low4;NB 6k but start of each 500m-10spm harder after racing start.

Mins1.2.3.4.3.2.1. same mints;
2.34.1/500;32spm'104bpm;96w;629cph

WU;4.02.7/500m;21spm;87bpm;24w;
384cph;35cals

3.18.7/500m;24spm;100bpm;45w;253cph;
134cals; D.low4
3(ints 1m30 work,1m30 rest;)

WU. 4.25.0/500m;19spm;364cph;85cals