Steady 30. Aim was 2.50….averaged 2.47.9. Damper = 3. Tried 5 on feet - not very comfortable. Felt strong but a bit tired.

Warm down.

Very strong 45 min row. Big negative splits….started first 15 circa 2.45/2.40 …second 15 circa 2.40…last 15 circa 2.…

Descending pyramids of 10 minutes. 5 warm up at 2.55/50. 5 at 2.45. 10 at 2.45/40. 5at 2.35 - last 5 at 2.25 or less. Damper = 6. Very w…

Excellent 40 min row. 5 min at 2.50. 5 minutes at 2.45 then averaged 2.40 per 500. Negative splits. Damper = 6. Fast last 5 minutes. Felt…

Steady maintenance row - if a 2.50. Damper = 3. Get warm in room. Felt comfortable.

Hard row circa 2.40. Negative splits. Average 2.37 ish. Damp = 3. Struggled from half way….but dug in…last 10 were agony.…

Steady 40 mins. 7k. Drag =3. Steady at 2.50/2.55. Felt good. Drink each 10 mins.

Steady 30 min……very warm. Felt comfortable. Damper =3. Negative splits. Practiced long stroke length and driving with legs.…

Strong workout in outrageous heat. 500 mts warm up then steady circa 2.30 - 2.35. AVERAGE = 2.30.6.
SECOND BEST TIME EVER FOR 5k !!!<…

Steady row at 2.40 - 2.50 - Meg splits. Damper = 3.

5 min w/up then circa 2.40 per 500 - negative splits - damper = 3

2k - first1k at 2.40 -second 1k at circa 1.25 - covered both in 10.00.5

Intervals - 500mts at 2.55 - 2.50 -2.45 -2.40 with 2mins easy in between. Damp = 3

Recovery row at circa 3.00 per 500 mts. Damper =3. Very tired today.

Split = 1247 !!! For final split…big negative splits Second half averaged circ a 2.35. Overall average 2.34.7…damp =6.

Huge negative splits. First half circa 2.40 - second half ten minutes at sub 2.40 - last five sub 2.30…last split 1236 mts!!&helli…

First row after two weeks off holiday. Damper 6. Averaged 2.48.5 - stroke 20. Negative splits. Strong 💪💪

Steady 30 min at negative splits of 15/15….average 2.45.5 per 500….damper at 6.

3 x 9/1 mins. First 9 circa 2.45 - same for second. 3rd circa2.40. Stroke 20 damp 6.💪