1x5k;3.46/500m;23spm;30w;404cph;
250cals;83bpm. Gentle seesion to start off my x-uk row.

After nearly a month off due to damaged knee it was back to the tideway! Took things easy...
3.46.4/500m;23spm;30w;403cph;98cals;
…

2x2000m, 2mint;3.15.4/500m;32spm;47w;
461cph;200cals;95bpm;R1. Core and arms only

3.25.21/500m;29spm;40w;438cph;160cals;80bpm;R1. This session was performed using only arms and core to spare right knee, so pleased with…

1x6000m;3.17.6/500m;24spm;45w;455cph;300cals;
92bpm;R4. Again I took things easily as my knee has been feeling a bit sore lately-pro…

5x1000,2mint;3.17.9/500m;24spm;45w;
455cph;250cals;81bpm;R4.
Eased back on wattage to part-rest right knee.

15x1min,1mint;2.59.8/500m;60w;25spm;
507cph;120cals;90bpm;R4

2.54.5/500m;25spm;66w;526cph;253cals;
115bpm[82.14.%}R4

2.57.5/500m;24spm;63w;515cph;252cals;112bpm;R4.
Felt OK, so is 45 in the offing?

8x500m,1mint;3.26.1/500m;22spm;40w;437cph;
200cals;85bpm;R4. Felt easy so wattage upto 45?

3.25.3/500m;23spm;40w;439cph;500cals;100bpm;R4
Pleased with result...good base for future progress.

3x3000m,4mint;3.25.6/500m;23spm;40w;438cph;
300cals;91bpm;R4. Will keep tp these parameters for now.

8x500m,2mint;3.37.6/500m;23spm;37w;426cph;
200cals;87bpm;R4.

1x8000m;3.25.2/500m;23spm;40w;439cph;400cals;
93bpm;R4. Just a steady row so as not to aggravate my right knee which is currently be…

2x2000m,4mint;3.35.1/500m;23spm;35w;420cph;
200cals;89bpm;R3. A deliberately easy row tp ease any strain on my knee.

8x400m,2mint;3.35.6/500m;23spm;35w;420cph;
160cals;78bpm;R3

1x6000m;3.25.5/500m;24spm;40w;438cph297cals;91bpm;R3. A steady comfortable row.

6x5mins,30sec bursts every4mins;3.35.3/500m;
23spm;35w;420cph,186cals;R3

5x1000m,2mint;3.34.7/500m;23spm;35w;421cph;
250cals;88bpm;R37.12/100m. Again took it easy and enjoyed the row.

D2. 15x1min,1int;23spm;35w;421cph;96cals;94bpm;R3.
A very steady row so as not to strain my knee. So far so good. Will rest again t…