steady state: avg. s/m @ 18; damper setting 5; perceived rate of effort @ moderate;

steady state: avg. s/m @ 18; damper setting 4; perceived rate of exertion @ moderate; still weak
from flu

steady state; damper setting 4; avg. s/m @ 18; whistled to pachelbel during workout; perceived rate of exertion = moderate

steady state; avg. s/m @ 18; perceived rate of exertion = moderate;

steady state; avg. s/m @ 18; perceived rate of exertion @ moderate; 1st day back after 7 days of flu

steady state: avg. hr. 145; avg. s/m - 18; 1185 cals.;
working on technique

fartlek ck. 32 s/m, 2:07/500 m.

steady state; avg. hr 141 bpm; avg. s/m @ 18-19;

steady state: 1:12 time; distance 11508 meters; avg. hr: 150; avg. s/m 19; damper setting 4;

steady state, damper @ 4.5; poor night's sleep; humidity @ 85%; drank h2o every 12 mins;

12 x (800m. x 3"00 rest); avg. hr @ 140; 1260 calories; damper setting @ 7; avg. s/m 24

steady state: 60 min. row; avg. hr 143; avg. s/m 18; avg. 500 @ 3:04; took water break at each 10 minute
977 calories per garmin; av…

12 x (720m. x 3:00 rest) add fan/rest dist. during rest intervals; avg. s/m @ 25;

steady state: avg. strokes/minute: 18-20;

11 x (800m. x 3:00rest), extremely humid, avg. hr 145;
avg. s/m 25;

48 minute steady state; kept stroke rate 18-20; avg. hr @ 134 bpm; NEW RECOVERY WKOUT, perceived rate of exertion @ easy-moderate

12 x (720m. x 3:00 rest); avg. s/m = 26; max hr 183; avg. hr 142; hot, sweaty day

11 x (800m. x 3:00 rest) plus 164 m. during recovery;
post-row yoga, qigong, stretching, avg. s/m 26; avg. hr
142

avg. s/m = 26; calories 1124; avg. hr = 139

11x(800m. x 3:00rest)

11 x (800m. @ 3:00rest) = 8800 meters

12 x (720m. @ 3:00rest) = 8640meters