Trying DF 125 (ended at 124) as suggested by Rod - lost quite some length but kept the average HR at 137 and the s/m below 18

Trying a bit higher DR (117) as suggested by Rod - exact same length as yesterday but far less s/m (actually managed to stay below 18) -…

HR a bit too high - okay most of the way but had to slow down two times not to get HR too high

HR a bit too high - the rest not really that good ;)

HR okay - the rest not really that good ;)

Went for another slow row today - aimed at HR 137, max 20 s/m and pace below 2:15.5 - once again first 2min with max 210m/min, then 2min…

Slow again - aimed at HR 137, 20 s/m and pace below 2:15.9 - once again first 2min with max 210m/min, then 2min with max 215m, then 2min…

Slow again - aimed at HR 137, 20 s/m and pace below 2:18.2 - new approach: first 2min with max 210m/min, then 2min with max 215m, then 2m…

Slow again - aimed at (new) HR 137, 20 s/m and pace below 2:18.2 - HR perfect but the rest didn't quite fit - had to slow down a cou…

Slow again - aimed at HR 131, 20 s/m and pace below 2:18.3 - HR a little too high but otherwise there - it seems I'm starting out a…

This 20min slow session has three aims: More than 4,320m, pace under 2:18.8 and HR around 131 - two out of three ain't bad ;)

Slow row again - aimed at HR 131, 18-20 s/m and pace below 2:20.0 - didn't really work, mostly because I started out too hard and th…

One more of these deliberately slow rows again - aimed at HR 131, 18-20 s/m and pace down to 2:20.0 or better and all splits (60sec) with…

Deliberately slow row again but now trying out 30min - aimed at HR 131, 18-20 s/m and pace down to 2:20.5 or better and all splits (60sec…

This time it worked out much better - best metres (up from 4,267 to 4,320m) and best pace (down from 2:20.6 to 2:18.8) since I first trie…

Fourth deliberately slow day - if the idea is to make me miss my PP rowing that let me tell you I am there by now! It's nice to cont…

Third day trying out this really slow stuff - aiming at 18-20 s/m and HR not over 130 - nailed it regarding both this time - however, I k…

Second day of Rod approach - aiming at 18-20 s/m and HR not over 130 - nailed it regarding the HR this time but had to go very slow a tim…

Okay, Rod - you recommended "lots of long (20-30 minutes or more) slow rows at 18 to 20 spm... and by slow I mean between 65-75% of…

First try at 20min this year - 48m more than previously - aimed at a pace a bit better than 2:06.5 and a HR in around 142-149 - ended at…