4 sets of 500m,400,300,200,100
30 seconds rest between each drill
60 seconds recovery after each set
2km hard effort to finis…

4 x 3km
2 minute recovery between each row
very easy start 2:38 ave
strong finish 1:58 ave

4000 (pace 2.30) (effort 5)
3000 (pace 2:10) (effort 7)
2000 (pace 1.59) (effort 8)
1000 (pace 1:56) (effort 8)

Easy recovery session
2x 3km with 2:00 minute recovery
1. 14.40 ( effort 5)
2. 12.37 (effort 7)

5x 2km with 2:00 minute recovery
1. 2:38 ave pace per 500m
2: 2:28
3. 2:18
4. 2:08
5. 1.:58

15x 500m with 1:00 minute recovery
First: 2.45
Last: 1.48

2x 2km (2:00 rec)
4x 1km (1:00 rec)
4x 500m (1:00)

5x2km (2:00 minute recovery)
1. 2.45 pace
2. 2.30 pace
3. 2.20 pace
4. 2.10 pace
5. 1..58 pace

2 KM Time Trial PB

2000m Time Trial PB

Scales:
500m 2:26.1
1000m 4:28.8
2000m 8:31.4
3000m 12:19.4
4000m 15:36.8

15x 500m
2:29.2
2:24.0
2:18.7
2:14.9
2:08.9
2:03.6
1:58.3
1:58.8
1:58.1
1:57.7
1:56.7
1:5…

2x 6000m
6000m 27:19.2
6000m 23:53.2

7x 1000m
4:31.1 (2:15.5)
4:16.1 (2:08.0)
4:06.8 (2:03.4)
3:57.1 (1:58.5)
3:49.4 (1:54.7)
3:40.5 (1:50.2)
3:39…

1x 10,000m
Drag setting 4
Very easy

2000m Time Trial 7:32.8 (1:52.8)

Warm Up:
1000m 4:33.7 (2:16.8)
750m 3:06.7 (2:04.2)
500m 1:55.3 (1:55.3)
250m 0:5…

10x 1000m (Dampers setting set at 5.5)
Very comfortable on this setting.
4:40.0 (2:20.0)
4:29.9 (2:14.9)
4:20.0 (2:10.0)…

1x 10,000m very easy
Damper setting set on 4, very comfortable slow pace.

6x 500m at home helping Ryan setup his new indoor rower.

2 x6000m
25:56.9 (2:09.7)
23:55.6 (1:59.6)

1x 8000m
2km 8:33.4 (2:08.3)
4km 8:12.9 (2:03.2)
6km 8:06.6 (2:01.6)
8km 7:54.2 (1:58.5)

8x 1000m (1m Rec)
4:39.8 (2:19.9)
4:29.6 (2:14.8)
4:19.3 (2:09.9)
4:09.8 (2:04.9)
3:59.0 (1:59.9)
3:57.4 (1:58.7)…

3x10 minutes + weights
1. 2314m (2:09.6)
2. 2391m (2:05.4)
3. 2478m (2:01.0)

2x 5000m (90 sec recovery)
Time 41:21.7 (2:04.0) (25)
1) 5000m time 21.37.8 (2:09.7) (24)
2) 5000m time 19:44.0 (1:58.4) (26…