8x500m,1mint;2.50.2/500m;25spm;71w;542cph;
202cals;122bpm. Very pleased.

1x3000m;3.09.7/500;24spm;51w;476cph;151cals;
92abm;

2x3k,4mint;3.10.0/500;23spm;51w;475cph;300cals;
89abm

1x8000m;2.57.0/600m;25spm;63w;517cph
400cals;128abm
Very pleasing.

2x2000m;4mint;3l09.9;24spm;475cph.
209cals ABM94

1x6000m;2.56.9/500;24spm;63w;517cph;
300cals;abm114. Rowed at fixed rate of 63 watts.

8x400m.2mint;3.00.0/500m;23spm;60w,
506cph;160cals.97abm

30mins, 22spm;40w>28spm,100w every 5mins
3.28.2/500m;22spm;39w;433cph;208cals;
106abm

5x1000m;2mint;3.11.0/500m;24spm;50w;
472cph;250cals;91abm

15x100m,1mint;3.25.8/500m;23spm;40w;
438cph;105cals;88abm

5000METRES...12 WEEK SCHEDULE. 1.1.
Each 1K 40-45-50-55-60watts
30.01..3/500m;25spm;59w;502cph;253cals
129abm

K T/500m…

6-5-4-3-3-2-1 mins, 1mint;3.11.1/500m;24spm;
50w;472cph;185cals;92abm

4x1000m,2mint;3.17.7/500m;24spm;45w
455cph;200cals;93abm; 6.35/1000m

8x2min,1mint;3.05.3/500m;24spm;55w;489cph;218cals;97abm.

20x10cals,30secint;3.10.1/500m;25spm;51w;
475cph;200cals;93abm

1-2-3-4-5mins;2mint;2.17.9/500m;24spm;
45w;445cph;111cals;bpm84

6x500m,2mint;3.18.3/500m;23spm;24w;
453cph;150cals;90bpm

5-4-3-2-1 mins,2mint;3.26.5/500m;23spm;
40w;436cph;107cals;90bpm

Very tired so easy session.
1x50cals;3.49.5/500m;22spm;29w;399cph;50cals;77abm