Recovery between two Level 3 pieces

Aerobic Level 3 piece; pulse around 140-45

Warm up

Level 4 at 1:38 pace; 4x180 (4'/16/2:03; 3'/18/1:59; 2'/20/1:55; 1'/22/1:50). Pulse 148-165 at end.

Level 3 cool down

Modified Level 3 (pulse 150-160) (rowed late at night after work; 9:00 p.m.)

Level 3 Warm up

Level 3 workout. Actual pace approx. 1:55, but stopped for H2O several times, legs tired after yesterday glutes w. sky

Warm up for 10K

Level 4 @ 1:38 pace; 3x180 strokes (4'/16/2:02; 3'/18/1:58; 2'/20/1:54; 1'/22/1:50), plus cool down

Level 3; 2nd piece

Level 3 recovery between pieces 1 and 2

Level 3 piece

Warmup for Level 3

Very easy row. Pulse around 135.

Level 4 (1:37 race pace) 3x180 (4'/16/2:02; 3'/18/1:58; 2'/20/1:52; 1'/22/1:48)

Easy row; pulse 138-142; 446 cal.

5' warm-up; 10 x 30" @ 1:28-1:30 pace, with 1' recovery; 5' cool down

Level 4 (1:38 race pace): 6' warmup, then 3 x 180 (4'/16/2:03; 3'/18/1:58; 2'/20/1:52; 1'/22/1:48)

Erged after weights; hips a little sore from
all the walking and the glute routine.

Level 4; 4x180 based on 1:38/500 race pace

Steady state; just arrived in London; did
erg while watching Oxford-Cambridge race at Virgin Active gym.

Pace mostly 1:55-1:57

Level 4; 4x180 @ 1:40 pace (16spm@2:05; 18@2.01; 20@1.57; 22@1:52)