Steady 30 mins. Slight negative splits for a 2.49 average. D=3. Spm=20. Very tough last 5 minutes…otherwise not too bad.

Steady 20 mins. D=3. Spm= 19/20. Concentration on form(smooth). Felt strong. 😎

Post workout cool down row. 😎

Good solid row. 5 mins warm up circa 3.00 - then 5 mins at 2.45 then ten mins at circa 2.40 - last 3 mins circa 2.30. D=3. Spm = 18/19. 😎…

Slightly longer row today. Negative splits at 2.30 then 2.45. D=0. Spm = 18/19. Felt strong 😎

Nice negative splits. D=0. Spm circa 20 spm. Very strong last 10 💪🏻😎

Negative splits. D=0. Spm= 19. Second half circa 2.45. Finished strong 💪🏻😎

Post workout recovery row.

First ‘serious’ row since Christmas break and illness. Nice negative splits. D=0. Spm =18/20. Last 5/5 minutes at circa 2.30…

Second row back - 15 mins at 3.00 min/500. D=0. Spm = 16/17. Felt ok.😎

First row since two weeks sickness and Christmas celebrations. Haven’t put on much weight…good to be back on the rower 😎💪🏻 D…

Steady 15 mins. D=0. Spm circa 17 spm. Hard work but good technique.

Second post holiday row. D=0. Spm = 17/18. Still blistering on right heel so in sliders !!

First row post holiday. D=0. Spm = 17/18

Steady even splits row. D=0. Spm 16/17. Felt comfortable over 20 mins. 😎💪🏻

Slightly harder workout since reengaging - D=0 spm 15/16 - circa 2.50. Blowing a bit at the end 😎💪🏻

Third workout since layoff - steady 15 mins. D=0 spm 16/17…circa 3 minutes per 500m. 💪🏻😎

Second short steady workout post long break. Felt ok…raised heart rate a bit from yesterday. 😎💪🏻

First workout after a long lay off…felt ok…onwards and upwards 😎🙏