1/3 at med 1/3 at light then final 1/3 at heavy damper settings

Damper at 9

Dams er at 9(heavy)

Damper @5. Aimed to be and stay safe need 42:00. Mid shots 1/3rd thought I was gone but finished strong

Damper at 3(light). Aim was to increase spm by 2 every 10 mins

Damper at 6. Distance for time

Damper at 8. Am was to complete r 100n per round. Fail! Harder tjphsn it looks

Damper at 9

Damper at 4. Felt relaxed but tough immediately after cycle sprint

Damper at 8. TCU’s has n getting faster each set of 750. Easy row between sets

Damper at 5. Focus on sub 2:00/500m for all rounds

Damper at heaviest 10. Post weightlifting and cycle workout

Damper at 8!!Focus on sub 2:00/500m sprint. Not t flat out but the post chemo blah

Damper at 7.5. Target was sub 20 but gassed out in middle to end the 1/3rd and couldn’t get back

Damper at 8. Row 2k then light for 3min (no rest). Total distance 14+km

Damper at 7 dual focus of keeping splits below 2:10 and avg spm of 24

Fucked up high intensity ladder. Row moderate then intense alternate distance. But mis programmed and started going up higher and higher…

Step one Myer always row with increasing spm for 6 mins then 3 mins no specifnrate. 3 rounds

Tried to stay steady at 2:05!500 m splits

Damper set at 5