10x500 metres ; 2 minute rests...used first 5 intervals to warm up

Good session...3x3000 metres; 2 min rests. Aimed for 72 rpm; 110 wattage...very close.

Row 2...1x6000m...2.50.5/500m; 21 spm
5 mins after Row 1. Pleased with row
..two good intervals.

Row 1...1x6000m; 2.59/500m; 21 spm
Good steady row, followed 5 mins later by Row 2...

4x10 mins; 2 minds rests

3x5 mins; 90 secs rest.

8x500m; 2 min rests; 2.43/500metres; 112 kcals

Very pleased. 2.56.9/500m; 21 spm. Aimed to break 2 hours and would have done had I rowed a 15 minute warm up first. First Half Marat…

5x1000m; 2 min rests; 2.59.2/500m; 21 spm. Deliberately easy session in preparation for Friday's individual "Solstice Challen…

4x1500metres; 2 min rests; 89 watts; 69 rpm. Felt tired so made this an easy session.

Too warm for anything heroic!...2.52.2/500m; 21 spm

Best 100m of season...1.44.5/500m;46spm

10x1000 metres; 2 min rests; 111 watts; 73rpm. Good session. Best 1000910/10) =2m14.64 144 watts'81 rpm

6x2000 metres; 2 min rests. 2.57..8/500m; 22 spm. Good steady distance row. Handled it easily so will attempt Solstice Challenge next…

12x500m, 2 min rest. 2.40.6/500m; 25 spm
A good session. #8 at 2.24.6 was only 1.5 secs slower than season's best done in a tim…

2x6000 metres; 3 mins rest.; 2.45.3/500m;
22spm. A decent row. I did not push it as I was still feeling a trifle tired from yesterd…

Very much a warm up ride...87 watts; 67rpm

Pleased with this session. 91 watts; 68 rpm. Next time I will plan the schedule much better. Next target, 18 mins

Time Trial. 1.47.5/500m; 42spm
Hard and fast. I will go better, aiming at 20 secs