5000m,1(2000m,1500m,1000,500)3.30pm
2.56.5/500m;24spm;106bpm;64w;518cph;
252cals. A good medium session, damper on 5

Standard Warm \Up

1x5000m;03:16pm session
3.01.6/500m;23spm;97bpm;58w;501cph;
251cals. A "welcome back to the fray session after a total rest…

Intended to row 10k but felt tired.
1x5000m; 03:50pm;;3.07.8/500m;23spm;
88bpm;53w;481cph;251cals.

Medium BDDAAAAAABBBBABBBBBE
12x500m,45sec.int;
12x500m;2.47.2/500m;25spm;106bpm/75w;557cph;302cals

Warm Up

8x3mins Imint;Medium BDDBBBAAAABE
2.47.6/500m;24spm;108bpm;74w;555cph
218cals

Warm Up

1x10000m;
3.03.9/500m;24spm;101bpm;56w;493cph;
500cals

Warm Up;5x2mins;10/20/30/40/50watts;
3.38/500m;23spm'34w;416cph;69cals.

7x3min,30sec int SHORT BDDBAAAAABBBE;
2.18.7/500m;29spm;122bpm;131w;751cph;
85cals. Hard but satisfying.

Standard Warm Up
3.58.4/500m;20spm;26w;388cph;98cals

Medium. BDBBE; Vary spm every 2 mins22-24-26-24-22 et seque
3.10.6/500m;24spm;100bpm;50w;473cph;
314cals

Stock Warm Up
3.24.8/500m;20spm;19w;364cph;90cals

LONG 1x10000m;03.10pm session
3.00.2/500m;24spm;100bpm;60w;305cph;501cals Very pleased with row based again on wattage.

4x1000,2mint; Short;
2.36.2/500m;26spm;114bpm;91w;612cph; 0.211cals.

WU. .....3x3mins0
00.3.58.3/500m;21spm;80bpm;25w

6x3mins,2mint;
2.47.0/500m;24spm;98bpm;75w;558cph;
165cals. Felt much better than yesterday!

WU.5X3mins;16/18/20/22/24spm;03:10 pm;
4.13.6/500m;20spm;21w;373cph;95cals.

4x10 mins;2mints;03:25pm session;
3.23.5/500m;22spm;97bpm;42w;442cph;
280cals. BDDBDBACCCAAAABBE. A far from impressive return t…