2x17mins 3min rest. h/r130/139 3,735mtrs av. 500 2.16.5 . 2nd 3,672mtrs av500 2.18.9 happy, no probs at all

2,000mtr warm up h/rate up to 135 no probs

2000mtr warm down 9min 30sec easy row to cool down h/r back to normal, no problems

45mins@ 125/130h/r18/20spm.9,150myrs@2.27.5 discaplined excersise to keep h/r do…

10min warm up h/rate 130 no probs

8min cool down , 1,500mtrs h/rate back to normal 75

1 x 500 cooling down 1.58

2x15min 3min rest. 1st 3,375 2.13.6.500mtr, 2nd3,298mtrs 2.16.0 500mtrs no problems

good 10min warm up 2,236 ave. 2.14.1 h/rate 140 no probs

1,000 cool down no probs.

2x18mins h/r 130/139 between 2.21/2.14 1st 1 2.16 2nd 1 22.21, bit of a cold mtrs 3,956/3,841 bit under the weather

warm up time my best 2,000 2 years ago how thing progress. now 7.56

helping the guy on the next rower to finish his 5,000 last 500mtrs.

easy cool down 2,000mtrs h/rate back yo normal no problems

to-day 2x14min 3 min rest ist set 3,120mts 2.14.6 2nd set 3,129 mtrs. 2.14.2 h/r between 130/139 ok

h/rate normal good warm up

6min cool down still feeling good. all together 12000mts this morning

todays excersize 40min h/rate 130 all the way ave. 133 well pleased 8,660mts 2.18.6.

good warm up ,2,110mtrs h/rate 130 feeling good

2,000 cool down after my efforts, still can not get over my 5,000 time well pleased

told you i was feeling good, did an extrs 5,000 and knocked 22 secs off my PB . over the moon. training paying off

2x10mins 2mins rest h/rate 130/139 no problems feeling good resting h/rate early 56.2216/2273mtrs.av. 2.13.5

good warm up h/rate up to 139 feeling good

easy 2000 cool down h/rate 125/130 no problems good morning , found it easy,

2x15mins heart/rate 139 for 30mins not a problem 6664mtrs ave. 2.15.9 well inside target