3×3000 metres; 2.38.5;/500 metres; 23 spm

Warm Up
1×15mins; Av Watts 92; 65 rpm

1×10000m; 2.49/500m;23 spm
Very steady row

Warm up.4(7×7) 9 mins; 1×10 mins ; 2.57.2/500m; 23spm

8x400m, 20 min rests. 2.27.5/500m;24 spm
Good session with warmup

1) warm up-WT 4(7x7)
2) warm up ..as above, 3.22.6/500m. 23spm

Dark Horse Rowing;
3.33.6/509metres: 19spm. Another easyish session to get back into more serious workouts from tomorrow

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Session Dark Horse Rowing "20 Min Workout" via YouTube
20x1 min; 3.09 8/500m;; Av spm 20

1x 1463 metres; 3.29.4/500metres. 20spm.

Experimental session.

8x500m; 2 min rests; 2,36,7/500m; 23spm.
Felt tired so no heroics.

5x2000 metres' 2 min rests. 2.51.6/500m; 21 spm
#1 11.59.4; #2 11.45.4; #3. 11.25.3; #4 11.09.7; #5. 10.52.5

A good hard row after a block of 5x1000m. Am 10 secs faster

5x1000 metres; 2 min rests; 2.37.3 /500m. Good steady row

4x1500metres; 2 min rests;;2.40.;3/500m' 21/500m
A really good session esp after yesterday! Best 1500metres;;;#4/4...7mins42.2…

The above was the warm up for an intended 10000 metres but just could not face it. I felt removed from the situation. so 2min.56.0/500m…

15x100 metres; 1 min rests; 2.01.6/500m; 37 spm. A steady session!

8x1000 metres; 2 min rests; 2min42.4/500m. 22 spm
Best #5...5.08.8/ 2.34.4/500m; 24spm. Pleased with sesion

6x2000metres; 3 minute rests; 2.51.7/500m 21spm
1) 11.57.3 ; 2)11.43.3; 3)11.2.28.1; 4)11.20.6; 5) 11.06.5; 6)11.05.8. This was…

12x500metres; 2 minute rests; 2.41.4/500metres/23 spm. Good session...no bones broken.

3x3000; 3 mins rests; 100 av watts;
#1 7.43.1; 95 watts 67 rpm
#2 7.30.7; 103 watts; 68 rpm
#3 7.32.1; 102 watts; 68 r…