5x2000 metres, 2 min rests; 3.55 pm session
3.01.3/500 metres; 22 spm; 88 bpm; 59 watts;
501 cph; 505 calories

1x10000m; 2.00 pm
56.58.5: 2.50.3/500 metres: 23 spm: 117 bpm: 70 watts: 541 cph: 514 calories. Good row.

1 x 10000 metres; 3.20 pm session;
2.56.6/500 metres; 23 spm; 98 bpm; 64 watts; 518 cph; 506 calories.

10 x 1000 metres, I min rests;3.37 pm session;
2.50.8/500 metres; 23 spm; 105 bpm;
70 watts; 541 cph; 510 caloriies.

1 x 10000 metres; 3.28pm session
2.55.5/500 metres; 23 spm; 104 bpm;
65 watts; 522 cph; 508 calories. Start of Severn Row

1 x 10000 metres; 10.24 am session.
End of the Great Tyne Row.
2.58/500 metres; 24 spm; 95 bpm;
62 watts; 513 cph; 510 cal…

3..36pm session;1x10000 metres;
2.53.3/500 metres; 23 spm; 114 bpm;
57 watts; 531 cph; 510 calories

1 x 11097 metres; 7.40 am session;
2.55.6/500 metres; 21 spm; 105 bpm;
65 watts; 522 cph; 565 calories.

1 x 10000; 3.20 pm session'
3.17.5/500m; 21 spm; bpm84 45 watts;
456cph; 500 calories

1 x 10000 metres; 3.34 pm session;
2.52.4/500 metres; 21 spm; 104 bpm;
69 watts; 517 cph; 511 calories

1 x10000 metres; 3.19 pm session;
2.55.9/500 metres; 22 spm; 94 bpm
64 watts; 521 cph; 508 calories

1 x 10000 metres; 3.35 pm;
3.02.9/500 metres; 23 spm; 93 bpm;
57 watts; 496 cph; 501 calories

1x10000 metres;3.26 pm session.
3.09.2/500 metres; 22 spm; 98 bpm;
57 watts; 496 cph; 500 calories

1 x 10000 metres; 2.45 pm session
2.45.3/500 metres; 23spm; 135 bpm; 77 watts; 566 bph; 520 calories

1x10000 metres; 4.14pm session;
2.57.7/500 metres; 24 spm; 92 bpm; 62 watts; 514 cph
506 calories

1 x 9806 metres; 3.40 pm session;
2.59.7/500 metres; 23 spm; 104 bpm; 104 bpm;
61 watts;511 cph; 496 calories. CALAIS!

1 x 10000 metres; 7.25 am session;
3.02.6/500 metres; 23 spm; 98 bpm; 57 watts;407 cph
504 calories

1 x 10000 metres; 4.00 pm session
3.02.9;/500 metres; 23 spm; 94 bpm; 57 watts; 436 cph; 503 calories

1 x 10000 metres; 7.00 am session;
3.02.0/500 metres; 23 spm; 95 bpm; 58 watts; 499 cph; 505 calories.

1 x 10000 metres; 3.40pm session;
2.58.2/500 metres; 23 spm; 94 bpm; 62 watts; 512 cph; 506 calories. Steady pace...Rowing the Chann…

1x10 mins:2.21.7/500metres30spm:130 bpm: 123 watts: 723cph:130calories

1 x 1609 metres; 11.20 am session
2.15.3/500 metres; 29 spm; 140 bpm; 141 watts; 785 cph; 92 calories. Hard row, beat previous mile…

Heptathlon Challenge 4. 20 minutes; 4.30 pm; 2.26.5/500 metres; 26 spm; 120 bpm;
111 watts; 622 cph; 225 calories. The best I could…

Warm Up; 4 x 5 mins 18-26 spm, 4.00 pm;
3.34.2/500 metres;21 spm;90 bmp; 36 watts; 402 cph; 145 calories