Warm Up. 5x3mins 16.18.20.22.24 watts
4,23,4/500m;19spm;884bpm;19w;365cph;
89cals

13x3mins (each 2 mins steady, 1min harder);
3,12,2/500m;24spm;101bpm;49w469cph;
300cals

2x40min,1mint; 2.52.2/500m;24spm;101bpm;68w;535cph;
358cals;D9 (Pleased)

Warm Up;5x3mins;3.56.2/500m;20spm;84bpm;
27w;391cph;100cals;D5

5.4.3.2.1 min hard with 2 min rest
2.36.5/500m;29spm;79bpm;26w;385cph;98cals;;d5

Warm Up. 3.58.8/500m;20spm;79bpm;26w;385cph;98cals; d5

3.10.2/500m;26spm;51w;474cph;202cals
"Mixed session.

Warm Up.
4.11.9/500m;19spm;84bpm;22w;375;32cais

Warm up; 5x3mins;3.44.8/500m;20spm;84bpm;
105cph;102cals

An easy row. 3.13.6/500m;22spm;80-90bpm;48w;465cph;450cals

10x1mint;2.12.3/500m;29spm;130-140bpm;
135w;765cph;124cals;D8

Warm Up;5x3mins; 1mint;4.06.2/500m;23w;19spm;80bpm;380cph;96cals;;D8

6000m-10 harder spm every 500m.
2.52,8/500m;25spm;105spm;68w;533cph;
306cals. NB hard rows 2m10s-2.30;
easier rows 2m50s-2m…

Warm Up;3.56.7/500m;20spm;80bpm;26w;
390cph;98cals.

1-2-3-4-3-2-1mins,rest same as int. 2,38,6/500m, 27spm, 88w.601cph, 160cals

4x3mins,3.39.5/500m,
21spm, 33w, 413cph, 183cals, d8

25spm, 104bpm, 66w, 526cph, 255cals, D88

Warm up. 3.41.3/500m, 21spm, 32w, 103cals, D8

4x4, 3mint, 2.37.84/500m, 26spm, 104bpm, 89w, 606cph, 160cals