Df 90, 10 min warmup, then hold 70 rpm for the rest of workout, try to finish with average pace 2-15, heart rate under 115.

Df 65 rpm 75

Df 65, rpm 85

Df 65 rpm 80 and 85,

Df 100, rpm 70 and 75.

Strained my arm in the garden, so can’t row or ski for a while.

Df 75, pace 2-10, ride straight lines on workout graph.

Df 210, rpm around 62, hard to ride straight lines on workout graph with high df.

Df 100, change rpm every 500mts.

Wake up warmup,rpm up and down.