1x1km;7.12.4;3.36.22/500m;26spm;35w;419cph;50cals;
102bpm.
Session 1a Compression Bands 31.50mins;76bpm

3k/2k/1k/2mint;3.35.0/500m;26spm;35w;421cph;
300cals; 83bpm;R1;Oz99%;

2x3000m,3mint;3.34.8/500m;27spm;35w;42cph;
300cals;92bpm;Oz98%;BP118/73.

1x6k,3.34.9/500m;27spm;35w;300cals;421cph;75bpm
R1

3x45mins,2mint;3.25.4/500m;27spm;35w;420cph;
315cals; 86bpm;R1

4x1500m,2mint;3.24.7/500m;28spm;35w;421cph;
300cals

6x1000m,1mint;3..35.7/abm500m;28spm;35w;;419cph;
300cals;90abm

6x1000,1mint;3.25.2/500m;27spm;40w;439cph;
300cals;95bpm

3.30.3/500m;26spm;38w;423cph;500cals;95bpm.
Steady improvement continues

1x6000m;3.37.8/500m;;29spm;34w;416cph;300cals;92bpm

3.24.3/500m;29spm;41w;441cph;300cals;
90bpm; R2

3.35.7/500m;29spm;35w;419cph;300cals97bpm R1

1x6k;3.44.4/500;27spm;35w;4222cph;
300cals;91 bpm

1x5K; 3.34.6/500m;27spm;35w;421cph;
250cals;97bpm

1x5K;3.36.1/500m;26spm;34w;419cph;
250cals;97bpm

1x5k;3.46/500m;23spm;30w;404cph;
250cals;83bpm. Gentle seesion to start off my x-uk row.

After nearly a month off due to damaged knee it was back to the tideway! Took things easy...
3.46.4/500m;23spm;30w;403cph;98cals;
…

2x2000m, 2mint;3.15.4/500m;32spm;47w;
461cph;200cals;95bpm;R1. Core and arms only

3.25.21/500m;29spm;40w;438cph;160cals;80bpm;R1. This session was performed using only arms and core to spare right knee, so pleased with…

1x6000m;3.17.6/500m;24spm;45w;455cph;300cals;
92bpm;R4. Again I took things easily as my knee has been feeling a bit sore lately-pro…