Longer time = 20 minutes. D=1. Spm=16/17. Struggled after first 5 minutes, but finished with sub2.45 average and did 3666 metres 💪🏻😎

Steady 15 minutes..D=1.Spm=16/17. Slight tightness in interior hamstring left leg. 😟

Steady 15 minutes. D=1. Spm =17/18. Felt comfortable throughout. 😎💪🏻

Solid 15 minutes row. D=1. Spm = 16/17. 😎💪🏻

More committed 10 minutes. D=1. Spm=16/17. Felt strong. 😎

First row post holiday and period of inactivity (rowing)….very steady 10. D=1. Spm=17/18.

Strady 15 minutes. D=1. Spm =20. Felt ok throughout.

First row for a week or so (vertigo)…felt good and strong but very stiff in shoulders. D=1. Spm = 16/17.

First post illness row. Steady 10 minutes at 3.00 pace .D=1. Spm=17.

First 30 minutes for a while !!…Aiming for a steady 3.00 minutes per 500 metres. Managed 2.58 😎 D=1. - Spm=17/18….very tigh…

Post workout cool down 😎

Aiming for steady 20 minute session at 2.45 pace. Slight negative splits gave 2.41.8 average per 500 meters.
D=3
Spm=17/19.

Post workout cool down 😎

Steady 20 minutes. D=2. Spm=17/18. Slight negative splits for 2.48 average per 500 meters. Very stiff in shoulders second half. 😎

Very steady 20 minutes. D=0. Spm=17/18. No negative splits. 😎 moving feet plate back to setting 4.

5 minutes cool down post workout.

Harder 20 minutes. D=3. Spm=17/18. Big negative split from 2.45 down to circa 2.35 and a powered finish 💪🏻😎

Very steady 20 minutes. D=0. Spm=17/18. Felt fine.

Nice steady 20 minutes. D=0. Spm= 17. Slight negative splits. Felt very comfortable apart from two very short episodes of shoulder and ne…

Slightly harder row today for sub 1.40 for 500m. D=0. Spm =17. Felt strong 😎