Very steady 15 minutes - D=0. Spm=18/19. Circa 3.00 per 500 metres.. 😎

Post workout cool down. D=0

Negative split 15 minutes. D=0. Spm=20.

500 metres post workout cool down row.

Nice post week sickness and few days rest row. Circa 2.40 for 15 mins. SPM =18 D=3 💪🏻😎

5 minutes cool down row. 😎

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 !!