5 x 1000 metres, 2 mins rests; 11.25 am. session.
2.40.8/500m; 24 spm; 100 bpm; 84 watts; 589 cph; 260 calories…

Warm Up, 5 x 4 minutes, 18/20/22/24/26 spm
11.00 am session
3.36.3/500 metres; 22 spm; 90bpm; 35 watts; 418 cph; 142 calories

1 x 10000 metres; 4.00 pm session;
2.57.9/500 metres; 22 spm; 95 bpm; 62 watts; 513 cph; 507 calories

1 x 10000; 2.57.1/500 metres; 22 spm; 93 bpm;
63 watts; 516cph; 507 calories. NB Target was 2.58.0/500 metres...also the low bpm!

10 X 100 metres, 1 minute rests; 3.50 pm session;
2.11.1/500 metres; 34 spm; 155 watts; 834 cph;
56 calories

1 x 10000 metres; 8.12 am session
2.58.9/500m; 22 spm; 100 bpm; 61 watts;510 cph; 506 calories. Rowed well within myself

8 x 500 metres; 1 minute rests; 3.50 pm session.
2.54.4/500 metres; 22 spm; 106 bpm; 66 watts;
527cph; 201 calories. Easy sessio…

1 x 10000 metres; 7.11 am session
3.04.3/500 metres; 21 spm; 104 bpm; 56 watts; 492 cph; 504 calories. Much more sensible than yeste…

LESSON LEARNED. Set out to complete a record 10km, but too hard. Went light- headed and felt it wise to ease down at 6,900 metres cover…

4 x 1500 metres; 2 minute rests; 3.58.pm session;
2.42.4/500 metres; 24 spm; 105 bpm; 82 watts; 580 cph; 312 calories

1 X 10000; 11.11 am session
2.47.4/500 metres; 23 spm; 105 bpm; 75 watts;
556 cph; 521 calories.

8 x 500 metres: 3.30 pm session
2.36.3/500 metres; 25 spm; 105 bpm; 92 watts; 615 cph; 209 calories.

1 x 10000 metres; 11.55 pm session;
2.54.6/500 metres, 22 spm; 96 bpm; 66 watts; 512 calories

2 x 1000 metres; 1 minute rest; 1045am session
2.54.2/500 metres; 23 spm; 66 watts; 527 cph; 101 calories

4x 2minutes, 5 second intervals, spm 18/20/22/24/; 6.50 session. Experiment, damper on 10.

2 x 3000 metres, 3 minute rest; 7.45 session;
2.47.4/500 metres; 24 spm; 107 bpm; 75 watts;556 cph; 310 calories.

1 x 3000 metres; 7.10 am session.
2.47.8/500 metres; 24 spm; 107 bpm; 74 watts; 155 cph; 155 calories.

10 x 100 metres, 1 minute rests; 4.21 pm session 2.11.4/500 metres; 37 spm; 154 watts; 8.30 cph; 56 (111) calories

1 x 10000 metres; 11.51 am session
3.00/500 metres; 22 spm; 88 bpm; 60 watts; 506 cph; 507 calories Recovery session

1 x 10000metres; 4.15 pm session
2.54.8/500metres; 61 rpm; 104 bpm; 65 watts; 525 cph; 256 calories.

8 x 500 metres, 1 minute rests; 8.00am session
2.35.8/500 metres; 24 spm; 112 bpm; 92 watts; 618 cph; 208 calories.

1 x 10000 metres; 11 am session
2.40.5/500 metres; 24 spm; 110 bpm; 85 watts; 590 cph; 527 calories.

4 x 1500 metres, 2 minute rests; 8.36 am session
2.43.6/500 metres; 24 spm; 108 bpm; 80 watts;
574 cph; 312 calories. A good se…

3(10 mins on/10 off);4.00 pm session; Averages...
2.39.6/500 metres; 33spm; 104 bpm; 87watts; 599 cph; 95 calories (285 total). A har…

10 x 1 min on/10 min off; 8.30am session
2.19.0/500m; 35 spm; bpm 118; 130 watts;748 cph;
35 calories.