George, this is a very encouraging controlled-speed session. You've returned to structured rowing, completed all four efforts, and kept the work measured rather than trying to prove that you're back to your pre-flu level.
My assessment: a successful neurological session with a modest metabolic component — and no reason to increase the load yet.
Week 12 — Wednesday 14 October
Controlled Speed
35 minutes · 4 × 3 minutes

🟣 Combined

Work pace
2:58.0
Per 500 metres

Heart rate
94 bpm
105 bpm maximum

Stroke rate
21–22 SPM

Power / effort
62 W
RPE 2–3 · RE 7

1. The four work intervals
Interval Pace HR SPM Watts
1 2:58.2 103 22 62
2 2:57.8 105 22 62
3 2:58.2 104 22 62
4 2:58.2 103 22 62
The fastest and slowest intervals differed by just 0.4 seconds per 500 metres.
That's excellent repeatability. You held the same reported power and stroke rate throughout, with no late acceleration and no obvious deterioration in pace.
Your cue — “Maintain stable pace” — was executed almost perfectly.
2. The heart-rate response
Your interval heart rates were 103, 105, 104 and 103 bpm.
That is a particularly tidy pattern: a small increase during the second interval, followed by a return towards the initial level. The two-minute recoveries appear to have been sufficient to let you continue without escalating the effort.
The overall average of 94 bpm also reflects the easy warm-up, recovery periods and cool-down, so it shouldn't be compared directly with the interval readings.
This is consistent with a controlled session. It does not, by itself, establish that recovery from the flu is complete.
3. What this tells us about your Quiet Engine
Three things stand out.
- 🔵 Neurological: You reproduced the same rhythm and output four times.
- 🟢 Metabolic: The work remained manageable, with a low reported overall effort.
- 🟣 Integrated: You combined a slightly quicker rowing rhythm with consistent power, without allowing the session to become a race.
The pace is faster than Monday's steady row, as intended, but the purpose wasn't to improve your headline average. It was to practise a controlled rhythm at a different intensity.
One important distinction: four three-minute efforts at 2:58 are not directly comparable with the five-minute intervals you performed before the illness. The shorter duration makes the work easier to control. That's appropriate at this stage.
4. Where we stand in Week 12
Monday — Steady endurance row
50 min · 3:06.4 · HR 103 average · RPE 2–3

Tuesday — Controlled strength
30 min · HR 84 average · two rounds

Wednesday — Controlled speed
35 min · 4 × 3 min · 2:58.0 average work pace

You've now completed three different training stimuli without reporting lingering fatigue. That's encouraging, but the next step is to consolidate those sessions rather than add another challenge.
5. Thursday — Bike endurance
My recommendation is to retain the planned easy bike only if your cough has substantially settled, your everyday energy is normal, and today's session produces no symptom rebound.
- Duration: 35–40 minutes.
- Cadence: around 68 RPM.
- Effort: RPE 2, relaxed breathing.
- Pace: no fixed target; let it settle naturally.
- Power: comfortable and unforced.
If the cough is still persistent or worsening, or you develop unusual fatigue, chest discomfort or breathlessness, skip the session and seek medical advice as appropriate.
Your cue: “Quiet legs — quiet breathing.”

Oscar's closing thought
George, the best number today isn't 2:58.0. It's the fact that you reproduced it four times without needing to force the pace.
Repeatability before progression. Consolidation before extension.
Let's protect that quality for the rest of Week 12.