8 x 120 meter sprint intervals, Av max heart rat 144. Av 500`s 1.54.7 , happy with them after a 60 minute, 23 mile spin session.

7,100 meter row before 60 minute spin bike session

5 x 120 meter sprint intervals, av max heart rate , 145. av 500`s 1.54.2 same as first set , happy days , no tiring .

1500 meters relaxed rowing after 10 intervals and before 5 more intervals.

10 x 120 meter sprint intervals, Av max heart rate,144, Av. 500`s 1.54.2. happy with them .

5K warm up before intervals. Feeling good.

10 x 120 meter sprint intervals., Av max heart rate 144. AV 500`S 1.53.0 , FASTEST YET

2,500 meter warm up b before intervals. feeling good.

warm up before 60 min spin bike session . 5 x 30 second hill climbs included , 24. miles , av max heart rate 125, av cadence 87, kals bur…

8 x 120 meter intervals , happy with them .

30 minute warm up before 60 minute spin bike session , feeling good for so early in morning 05 00am

Good 30 minute row , feeling good , then 30 minute hard bike session . abs, arms. ,This afternoon 5.41. mile fast walk . now rest

3,000 meters warm up before gym work.

8 x 120 meters, 40 secs rest, av max heart rate 145, av 500`s 1.56.3.

30 minute warm up before sprint intervals.

3k easy row.

10 x 120 meter , 40 seconds rest hard intervals

8,000 meter row , followed by 30 minute spin bike session , feeling good.

10 x 120 meters , 40 seconds rest , Intervals. av max heart rate 145 Av 500`s 1.53.9

2,000 meter warm up before intervals.

30 min spin bike session, then 2,000 meter warm down , followed by Abs, legs and shoulders, good morning session .

10 x 120 meters, 40 seconds rest, Av max heart rate , 145. Av 500`s 1.55.0 , happy with them .

5,000 meter warm up before intervals , feeling good .

nice easy 5,000 meters, before 30 spin bike session , feeling good .

10 x 120 meter sprint intervals , 40 seconds rest , Av max heart rate 145 , av 500`s 1.52.4 happy with them .