1x60mins;03.25pm session;
2.57.1/500m;25spm;110bpm;63;516cph;
515cals.

4x3000m;2mint;02:58pm session;
2.57.9/500m;24spm;114bpm;62w;513cph;
608cals

8x5mins;2mint;03:32 pm session
2.42.8/500m;24spm;110bpm;81w;579cph;
381cals

3x5000m,4mint;02:35pm session,
2.52.9/500m;25spm;104bpm;66w;528cph
766cals

1x60mins;03:30pm session;
2:53.8/500m;25spm;108bpm;67w;529cph;527cals

4x12,2mint;03:30pm session;
2.53.8/500m;24spm;112bpm;67w;529cph;
422cals.

6x8mins,2mint:03:30pm session;
2.53.4/500m;24spm;wmz/bpm;67w;520;
422cals.

3x4000m, 6mint; 02:38pm session;
2.52.9/500m;53spm;96bpm;67w;529cph;
613cals.

1X60mins; 03:30pm session;
3.01.5/500m;24spm;59w;501cph;419cals.
spm 2.55.5/500m. Ran out of water in last 10 mins-started going…

4x2000m,,3mint; 03:25pm session;
2.52.1/500m;25spm;110bpm;409cals
Good row but must not go over the top.

7x7mins,2mint;06:19pm session;
2.51.9/500m;25spm;107bpm;83w;536cph;
435cals

3x6000m,4mint;01:32pm session;
2.55.8/500m;27spm;108bpm;64w;521cph;
916cals. Very pleased with performance. I will add a critiq…

1x60mins;04:15pm session
2.56.1/500m;25spm;100bpm;64w;519cph;
519 cals.

3x3000m,3 mint;03:15pm session;
2.56.7/500m;25spm;104bpm;63w;518cph;457cals.

5X8mins,2mint,03:15pm session;
2.?7/500m:101;bpm:25spm;67w;529cph;
351cals.

3x5000m,4mint;01:40pm session;
2m58/500m;26spm;108bpm;62w;513cph;761cals

1x60mins;03:20 pm session;
3.00/500m24spm;95;bpm;60w;506cph;
505cals

4x12mins,2mint;10:00am session;
2.57,9/500m;24spm;103bpm;62w;513cph;
403cals. Pleased. 3min/500m;24spm.

6x8mins,2mint; 06:00pm session
2.55.0/500m;24spm;108bpm;65w,];524cph;
417 cals

3x4000m,6mint;:3:309m sesssion;
2.54.4/500m;25spm;108bpm;66w;526cph;613 cals. #3...21.56.5;2.44.5/500;27spm;79w;570cph;208 cals. Ver…