10x1min, 1mint
2.20.2/500m;31spm;114bpm;127w;736cph;120cals

Warm Up 5x3mins; 4.15.9/500m;20spm;21w;;371cph;20cals

Alternative,3mins 33w,1min100+w; 10(4min)
3.36.9/500m;23spm;98bpm;36w;417cph;204cals.

10x1000m;Hard 5 strikes per 500m.
3.26.9/500m;23spm;84bpm;40w;435cph;500cals.

3.29.1/500m;23spm;92bpm;38w;431cph;500cals.
Felt like a change and need to lose come calories (back to 185lbs

6(3mins@22-24;2625-27mins@1min@28-30
3.04.8/500m;26spm;55w;490cph;168cals

4x5mins,2mints;3.17.9/500m;23spm;84bpm;45w;
455cph;149cals.

Warm Up. 4.19.9/500m;20spm;80bpm;20w;368cph;
93cals.

9x5mins,every 5mins increase spm to 100+
3.35.3/500;22spm;88bpm;35w;420cph;312cals. Pleased-finished feeling not particularly tired.<…

6x500m,2mint; 2.34.6/500m;28spm;104bpm;95w;
625cph;160cals.
Best 500, #6;2.14.3;;;;;35spm;144w;797cph;29cals

Warm Up
4.12.6/500m;20spm;22w;374cph;45cals

6000m;12x500m-every 500m row 10 strokes harder
3.35.2/500m;22spm;92bpm;35w/420cph;300cals

Steady; 30mins;3.18.1/500m;23spm;96bpm/45w/454cph;
225cals

Warm Up; 4.12.5/500m;20spm;22w;374cph;93cals

6 variable intervals;1-2-3-4-3-2-1mins; 1-2-3-4-3-2-1 mint
3.11.3/500;24spm;90bpm;50w;472cph;121cals

4.21.6/500;20spm;20w;367cph;92cals

5x1000m, Longer varied session; 20 hard strokes at end of each 1000m av w= 115;
3.14.6/500m;24spm;37w;463cph;250cals

Warm Up. 4.21.1/500m;20spm;20w;367cph;91cals