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.💪

Warm up row

Maintenance row 5k. Half at 3mn/500 and half at 2.45/500. Drag setting 5.

Intervals. 5m wu- 2 recov. 4 x 5min atsub 2.30 with 2 recov. Last fastest. Damp 6

Damper = 4….3.55+ warm up 500 mts…then alternating 2.50/55 and 2.40-….last 50 at sun 2.30…felt really comfort…

Interval 5k. 3 min w/u first 500 - then alternate 3/2.45 for 500 segments. Last 500at 2.40. Felt comfortable throughout 😉 damper = 4

Intervals 30 min total. 5 min wu at 2.50 then alternate 2.40 and 2.50. Damper = 6. Felt strong throughout.

Very steady 5k….circa 3min/500 mts. Damper =2.

Sun 26 minutes….negative splits - damper = 6….steady 19/20 elm….felt strong. Tight in arms and shoulders last 100. G…