HR avg. 152, Hr Max 168.

cool down

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1st long row since neck surgery. Shoulder weak but no pain. HR ~ 156 most of row, brief A-fib at 17:00

first row since 7/11 neck surgery. rt shoulders horribly weak

HE avg. 145

Started as L4, pace very quick; shifted to 2426 strokes per minute last half. HR avg 156

HR avg. 145

HR avg. ~156

first half L4, then S. HR avg. 140-45

Easy SS , HR avg. 140

1x1' and 2x2' at 1:40 or less pace

High cardio. HR avg. 156-160, max 167. SPM 25

First row in over one week. Multiple spine injuries. HR avg. 150

Started out as Wolverine L4 shifted to hard SS. HR avg. 150

Modified Wolverine L4. 16 SPM at 2:03-2:06

L4 5x10' (4'/16/2:05-2:07; 3'/18/2:01-2:03; 2'/20/1:57-59; 1'/22/1:53-1:1:56)

750 (1:34, but huge fade at 600), 500 (1:35), 500 (1:38), 250 (1:29)

Warmup

Power erg; 5x10 at 40. Tired and weak; max peak watts only 735

Easy row; HR 130-140

3x3' (1:44; 1:43; 1:48 (fade) with 1:30 sprint for last 30)

Warm-up before 4x3' at 1:45-ish