v4:00/2:00r...4 4 x 4 min; 2:14.4 pace was 14 of 46, 70th percentile

v1:00/2:00r...5 1, 3, 5, 3, 1 with 2m rest; pace of 2:06.2 was 4th among 27, 85th percentile.

rowed more than 9000 m keeping it at < 108 bmp and 2:30 pace

achieved goal of an ave HR of 119 and kept it under my max target of 130 until the final 500m

2:29 pace for 40 min keeping HR below 112 but for 30 min it was under 108.

10k at 2:30 pace aiming to keep HR at less than 108; kept it below 108 for first 45 min, 8 k, then at 109-111 for final 2k

v1:00/1:00r...7 1,2,1,2,1,2,1 minutes with 1m r; 7th among 26, 73rd percentile

software did not work. Rowed 30 min at 2:29.5 pace