30d row,day#26 workout #1,distance 13000m w/2 30-40sec rest breaks

30d row day#24, 30 min 10 power str/10 rec repeat

30d row day#22, Low intensity 25 minutes concentrate on form,reduced str/min

30d row, day#19, 250m x 10 w/1min rest between

30d row,day #18, 2nd 20 min fast row (combine d17/18)

30d row, day #18, 20 min,10 power str,10 recovery repeat (combine d17&18)

30 D row #14, distance challenge 12000m comfortable pace

30D row,day#10,H.I. 5 min W/U,15 min fast,30sec r,15 min fast,4.5 min cooldown

Row day #9,3min w/u,6rnds 1 min mod,1min power str,30 sec max,90 sec easy, 3 min c/d

30 day row day #7, distance (10,000m), comfortably

30 day row day #6, high intensity. W/U 5 min, 10 min fast, 30 sec r, 10 min fast, C/D 5min

30 day Challenge, day #5, low intensity

5 min w/u, 10 power str,10 rec str,repeat for 30 min, 5 min c/d (30 day challenge day#3)

Workout #1/30 day challenge

Steady row after hike

Try Chantal’s 30/30 workout

30 minute row after hike at Stephens Gulch, coffee & frifter, try to.maintain steady pace/HR

Cooldown workout