Solid up rate workout. First half circa 2.45 and second half subv2.40 giving 2.38.8 average. D= 3. S/R 17/18. Good workout. 😎

Excellent endurance row 40 mins. Steady 2.55/3.00 at 17spm. D= 2. Very slight negative splits. Felt very comfortable throughout 💪😎

Steady 30 mins. - average 2.37’’4…negative splits. D= 6. Stroke rate circa 17 spm. 💪😎

ACTIVE REST. DAY…..Steady 2.53 for 30 mins. D=4. Felt very comfortable at 16/17 spm.

Steady 30 minutes at sub2.45. D=6. Felt comfortable throughout. 💪😎

Nice 2.40.5 average for 30 minutes. Negative splits at 16/17 spm. D=3. Felt very strong throughout. Good workout. 💪😎

Nice solid 2.38 for 30 mins. Finished strong - definitely negative splits. D=3. Shin splints left leg ☹️

Average 2.43.4 for 30 minutes. Felt good until last couple of minutes. D=0. Good start to training week - straight after 3 mile walk.

Much stronger row from previous two reestablisent rows. D = 0. Managed circa 2.45 pace for extra 25% distance to 20 mins. Felt strong thr…

Second row back after illness - felt strong. D=0. Circa 2.55/3.00 per 500 mgrs.

First workout since illness. D=0. Average 2.55. Felt ok

First row of 2023 - Christmas and New Year’s break - then S1 issues….didn’t feel too bad considering I walked 6 miles…

Very steady circa 3.0 minute/50 following tightening of left calf post last workout. D = 0 !!!…calf felt ok 😎

Nice strong 5.8 k….average circa 2.35 and 17 spm. Nice negative splits. Last 5 minutes at sub 2.30. Getting fitter.

Terrible sleep - very steady 30 minutes at 3.00. D= 3.

Solid 30 minute row. Negative splits. First 15 minutes circa 2.50 - second fifteen circa 2.40/45. Finish very strong - circa 2.35 for las…

2nd row back after break. 20 mins at averaging 2.48. Negative splits. D= 3. Felt ok

First row for more than 2weeks. Steady circa 2.50 for 15 mins. D= 3. Didn’t feel too bad 😎

30 minutes. Huge negative splits. It’s 15 circa 2.40 - 2nd circa 2.35. Last 5 sub 2.30. D= 6. Felt strong 💪 .First half sr circa 16…

First row in a week….steady 2.50.
D= 5