Standard Warm Up
4.05.2/500m;20spm;24w;387cph;35cals

1x10000;
307.5/500m;23spm;105bpm;53w;482cph;500cals

5x1000m,22/26/22/26/22spm;no mint
2.46.6/500m;24spm;114bpm;76w;560cph;257cals. Very pleased with outcome

Warm Up;4.07..3/500m;;20spm;23w;279cph;96cals

2x15mins,4mint;2.57.0/500m;26spm;110bpm;63w;
516w;516cph;257cals

Standard Warm up...5x3mins; 4.23.3/500m;20spm;
19w;365cph;92cals

1x10000m;3.06.0/500m;23spm;93bpm;54w;480cph;
500cals

6x2mins,1mint;2.45.5/500m;24spm;107bpm;77w;
564cph;109cals. Damper 4/5.

Standard Warm Up
5x3mins,05mint;4.04.0/500m;20spm;24w;382cph;
97cals

5x10mins,2mint;3.06.0/500m;24spm;94bpm;54w;
484bpm;405cals. NB. Damper4/5;24spm;54w;94bpm
LONG 54W;MEDIUM 64W; SHORT 74W+.

Warm up for Row.
4.06.3/1000m;40rpm;23w;350cph;92cals

6x1000/2mint;
2.57.4/500m;24spm;100bpm;63w;517cph;300cals

10x2mins; 22spm/24spm;
3.10.3/500m;22pm;97bpm;51w;474cph;153cals...
Recovery session

1x5000m;02:pm session
3.29.4/500m;20sspm;90bpm;36w;471cph;250cals.
intended to row 8000m but felt like shit so cut distance to 5k…

3x45mins,2mint;
3.04,0/500m;24spm;97bpm;56w;493cph;369cals.

2ks-rpm...22.24.26.24.22;2.44pm session
2.55.8/500m;23spm;114bpm;64w;521cph;508cals
Times per 2K=11(55.1/36.7/45.3/46.9/32.9.) Pl…

3x750m,2mint;2.36/500m;31spm;121w;715cph;199cals
Excellent row...#5/5;3.33.8;2.22.5/500m;31spm;121w;
715cph;42cals

Standard warm up...4.09.1/500m;21spm;23w;377cph;
96cals

Broadlands

6x4nins,3mint;2.43.1/500m;25spm;104bpm;81w;
577cph;228cals