warm up before intervals, feeling good.

12 min at AT including cool down 2915 in 12 mins @ 2.03.5 h/r 149 , happy with that.

warm up before long interval no problems.

2x10min inervals at UT! 133/144 2.06/2.13 av h/r 145 av 500 2.06.1 happy with them. no problems.

1st of 3 10min intervals at UT1 133/144 2.06/2.13 Av h/r 143 av 500 2.05.8 no probs.

20min warm up before intervals, feeling good.

15min cool down on Just Row card didn`t vwork for some reason, been fine all morning.

12 min cool down after session , no problems.

5x200mts 1min rest. Av h/r 138 AV 500`s 1.52.2 an extra excersise on the day.

12 min at AT 144/149 =2.01/2.06 av h/r 149 av 500`s 2.02.7 happy with that .

20min warm up before 12 min at AT feeling ok .

cool down after intervals , good session.

3x7mins atAT 144/149= 2.01/2.06, av H/R 149 AV 500`s 2.01.7 well within target range no problems.

7mins helping Shirley with her 30min row .

20min warm up before intervals , no problems.

1500 cool down after intervals no problems.

5x10mins at YT1 133/144 2,06/2.13 av h/r 140 av 500`s 2.05.6 well inside target range, no probs.

60min row including warm up 2x10mins at A T and cool down , no probs avh/r for intervals 147, av 500`s 2,04.6

5K cool down after time trial .

4 min time trial pleased with that new P B for me .

warm up before 4min time trial feeling good.

1x12min then cool down UT1 h/r 146, av 500s 2.18.8 no probs, then cool down.

1 x 12 min at UT1 well inside target , 2.08.8 h/r 144.

2x12mins at UT1 1333/144 2.06 2.13 av h/r 143 av500`s 2.08.6 well inside target np problems.

good 60min session including 2 10min intervals at AT 144/149/2.01/2.06 av h/r 150 av 500`s 2.12.3 no probs .