warm up

5 x 5:00 / 1:00r
5:00 1134 2:12.2 27 s/m
5:00 1228 2:02.1 27 s/m
5:00 1200 2:05.0 27 s/m
5:00 1224 2:02.5 28 s/m
5:0…

3x750m / 2:00r
3:36.0 750 2:24.0 28 s/m
3:23.7 750 2:15.8 26 s/m
3:18.5 750 2:12.3 26 s/m

3x750m / 2:00r
3:36.0 750 2:24.0 28 s/m
3:23.7 750 2:15.8 26 s/m
3:18.5 750 2:12.3 26 s/m

2x15:00 / 2:00r

30:00.0 7102 2:06.7 / 28

15:00.0 3599 2:05.0 / 28
15:00.0 3503 2:08.4 / 28

3x8:00 / 1:00r

8:00.0 1799 / 27
8:00.0 1864 / 27
8:00.0 1996 / 28

3x2000m / 2:00r

25:46.2 6000 2:08.8 / 27
9:11.802000 2:17.90/ 27
8:34..4 2000 2:08.6 / 28
8:00.1 2000 2:00.0 / 27

10x2:00 / 1:00r

20:00.0 489702:02.5 / 27
2 x 498 2:00.0 / 28
2x 508 1:58.1 /29
2x 519 1:55.6 / 29
2x 513 1:56.9 /…

6x1000 m / 1:00r

4:32.5 2:16.2 / 27
4:15.6 2:07.8 / 27
4:17.0 2:08.5 / 27
4:02.5 2:01.2 / 28
4:11.4 2:05.7 /28
…

40 minutes - rowing max
40:00.0 9187 2:10.6 26

8:00.0 1777 2:15.0 26
16:00.0 1794 2:13.7026
24:00.0 1836 2:10.7 26
…

4x6:00 / 2:00r
24:00.0 5662 2:07.1 / 26

6:00.0 1325 2:15.2 / 25
6:00.0 1422 2:06.5 / 26
6:00.0 1474 2:02.1 / 26
6:…

1hr - 13143m

12:00.0 2657 2:15.4 / 25
24:00.0 26716 2:17.6 / 26
36:00.0 2639 2:16.4 / 25
48:00.0 2552 2:21:0 / 25
…

51:27.3 12000 2:08.6 27 s/m
8:39.2. 2000 2:09.8 28
8:19.6. 2000 2:04.9 27
8:14.1. 2000 2:03.5 27
8:50.1. 2000 2:1…

3x8:00 /4:00r
8:00 1890 2:04.8
8:00 1982 2:06.9
8:00 1897 2:06.5

4x1500m / 1:00r
26:13.4 6000 2:11.1

6:51.6 1500 2:17.2
6:32.9 1500 2:10.9
6:29.7 1500 2:09.9
6:19.2 1500 2:06.4

6x4:00 / 1:00r
24:00 5679 2:06.7

4 872 2:17.6
4 941 2:07.5
4 1043 1:55.0
4 939 2:07.7
4 900 2:13.3
4 983 2…

3 x 2000 / 1:00r

8:17.8 / 2:04.4 / 28 s/m
8:36.4 / 2:09.1 / 26 s/m
8:37.4 / 2:09.3 / 24 s/m