2nd 10,000mtr row this week after hols. 3 mins faster than my first , happy with that although was hard, another week

first session after 2 weeks of abusing the body . A cery slow and easy 10,000mtr row

Nice and easy 60 min row today no stress av mhr 121 no problems av 500`s 2.21 0 a good disciplin excersise, no cardio.

Good 10,000mtr time , including sprint intervals very hard but enjoyable, av m hr 131 av 500`s 2.09.2 happy with that .

Long row today , no stress , 16,000mtrs lowheart rate ,132 v 500`s 2.19 no problems felt good , getting stronger, happy

Good hard interval session , 4x15mins 5 mkin rest 14,700mtrs covered, av maxheart rate 146 av 500`s 2.11.6 good day .

really hard sprint session today , nothing left at the end , av heart rate 150 av 500`s 1.49.0 tough but enjoyed them .

15,000mtr row today, nice and easy very low heart rate 120 no cardio work 65% mhr fat burning excersise good music, done

Reasonable 10,000mtrs for a Saturday morning, no stress mhr 136 not a problem feeling god but ready for the hols ,rest .

Hard morning interval session, 14,000mtrs covered, av mhr for intervals 147 spot on av 500`s 2.05.8 well inside target.

4,500mtr warm up then 4x3mins high heart rate each interval faster than the last , good session av nhr 150 av 500`s 1.57

cool down metres not recorded on card for some reason 12,500mtrs altogether, good session.

hard interval sesssion today , all over now , 4,500mtr warm up ,2x12min sets hard then cool down row 60mins first ofweek

first half marathon of the season, bloody long way, completed in 1hour 37mins 14secs 1200cals burned off , knackered now

4,400mtr warm up,then 8x90secs at 158 mhr under 1.52 500`s av h/r 157 av 500`s 1.51.2 well inside,hard session .

3x10min interval session,139/144 mhr 2.03/2.09 500`s, Av. mhr 148 av 500`s 2.07.8 hard session but completed , am happy.

hard sprint interval session today 3,500mtr warm up , then 8x2mins at max heart rate 155, 2 min s rest . all done .

hard interval session today, 3x17mins sets 5 mins rest av heart rate 142 av 500`s 2.12.7 enjoyed it. Come on Wigan.

Sprint intervals this morning , high heart rate , 4,500mtr warm up 8x1min,1 min rest hr155, 4,000warm down.Good day.

Good interval session this morning , 3x12 mins av.max heart rate under 135 av 500`s 2.11.7 , good day .

good session ,10min warm up then 2x15min intervals at 80% mhr 136 well inside target ,then 10min cool down,12,500mtrs.

good workout ,low H R under 130 in good nick at the moment is the old ticker , let`s hope it keeps going .

cool down after 500mtr sprint , nothing left after that , just enough to get the acid out of quads,like jelly lol

15min warm up before 500mtr test for this month , feeling good and strong.