1-2-1-2-1-2-1m;1mint;26spm;49w;96bpm;R2.

50/40/30/20/10cals,2mint;26spm;44w;
87bpm;150cals;R3. 62%

4x1000m,3mint;25spm;38w;82bpm;R2.

500/1000/500/1000,2mint;26spm;36w;
82bpm;R2. 67%

1x3000m;25spm;35w;94spm;R1.67% effort
No negative effects

8/6/4/2mins,3mint;25spm;35wpm;80bpm;
R1.

3x400m;1200;25spm;35w;88bpm;R1

3x500m,2mint;26spm;40w;88bpm;R1

10x1mins,10mint;27spm;37w;88bpm;45;R1

6000m;4x4mins,2mint;26spm;35w;93bpm;R1

1178m;24spm;29w;97bpm;R1

26spm;39w;92bpm;R1.
So far so good.

25spm;29w;90bpm;R1

25spm;32w;89bpm;R1

Back at last.
22spm;23w;83w. R1. Very gentle, but a start.

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.