Df 200, rpm under 60, pace whatever.

Df 75, rpm 80 keep pace under 2-05,

Df 75, warmup

Df 100, rpm 60 for 30 minutes. Then 65. Easy Sunday ride. While watching the rugby. Hoped to keep hr around 100. Still to much flutterin…

Df 35, cool-down

Df 90, rpm 75, pace 2-05

Df 180, rpm under 65, pace around 1-56

Df 90, rpm 75, pace 2-05

Df 90, warmup

Df 100, rpm 10 min warmup at 60, then 65, easy ride.

Df 75, rpm 5 min warmup 65 then 70, easy ride. Hr still all over the place.

Df 75, cool-down

Df 105, sr 20

Df 105 rpm ladder 22-24-26-28-30, change every 500 mts, bit rusty on the rower.

Df 105, sr 20,

Df 70, rpm 70, warmup

Df 65, cool-down

Df 170, rpm 63-64, solid, steady workout, keep pace under 2 minutes,

Df 65, warmup

Df 50, cool down