3.27.9/500m;22spm;89bpm;39w;433cph;
250cals.

1x10000m;02:50pm session;
;3:07:0/1000m;47rpm;54w;484cph;259cals

1x10000m;03:51pm session;
3.04.7/1000m;46rpm;56w;493cph;250cals.

1x5000m;03:11pm session;
3.28.7/500m;21spm;87bpm;38w;432cph;
250cals.

1x10000m;03:11pm;
3.15.6/500m;21spm;94bpm;47w;460cph;
500cals.

1x1000m;04:58pm session;
3.11.5/1000m;46rpm;90bpm;50w;471cph;
250cals.

1x5000m;4.23pm. session;
3.20.5/500m;19spm;95bpm;433w;443cph;
250cals. (Ran low on fluid)

1x5000m; 04:35pm session;
3.19.0/500m;20spm;86bpm;44w;452cph;
250cals

1x10000m;04:00pm session
3..28.3/1000m;49rpm;88bpm250cals.

1x5000m;03:15pm session
3.05.4/1000m;48rpm; 85bpm;
54w;487cph;125cals
Return to the bike-kept limits as per Row erg and resul…

1x10000m;03:09pm session;
3.26.4/500m;20spm;91bpm;40w;436cph;
500cals

1x10000m; 03:15pm session;
3.27.4/500m;20spm;89bpm;34w;434cph;
500cals

10x1000m,1mint; 03:01:
3:22.1/500m;21spm;90bpm;42w;445cph;
503cals NB 10th 1000m=5:12:9

1x10000m;14:52pm session;
3:28.6/500m;20spm;84bpm;39w;432cph
500

1x10000m;02:55 pm session;
3.29.7/500m;21spm;89bpm;38w;430cph;
500cals

1x10000m;02:55pm session;
3.29.0/500m;20spm;87bpm;38w;431cph;
500cals.

1x10000m;02:55pm session
3.29.5/50m;20spm;91bpm;38w;430cph;
500cals;Drag Rate 119 (4-5Resistance)

1x10000m; 02:58pm session;
3.14.9/500m;20spm;95bpm;47w;462cph;
500cals. (20spm@resistance 5.

1x10000m, 18-24,4mint; 03:42session;
3.25.4/500m;20spm;96bpm;40w;438cph;
500cals. Resistance 5