Moderate cadence WO: Target; 26SPM, 2:10.00/500m.

Poor WO, unfocused and erratic.

Moderate cadence WO: Target; 26SPM, 2:10.00/500m.

Moderate cadence WO: Target 24-26 SPM & >2:14/500m, vent set @ 4.5 Moderate-hard effort.

Low cadence WO: 24SPM, 2:10.00/500m.

Baseline 5000m, Slow Controlled Pace: 2:13.2/500m Cadence: 24SPM

Moderate-Hard workout: best since 2018-02-25, Low cadence, 24 SPM 2:09.2/500m.

Cool down-end of day workout, 24 SPM, 2:29/500m.

Baseline 5k: Easy cadence and pace, 24SPM, 2:15/500m.

Low cadence cool down workout, SPM 23.

Easy workout done at a warmup pace.

Moderate-Hard, Lowered SPM to 25. Overall, more consistent effort from beginning to end.

Moderate to hard, average SPM 26, Pace 2:11/500m. More consistent throughout.

Pushed a little harder, best time since my return.

Went a little harder, with a strong controlled finish.

Baseline Row: Return to rowing after sailing Clipper RTW.

Warmup/recovery row.

Moderate cadence WO: Target 24-26 SPM & >2:15/500m, vent set @ 4.5 Moderate-hard effort.

Travel WO non-slider. Lungs are slightly congested from poor air quality of Beijing.

Travel stress, poor night’s sleep, poor workout. Second half was more focused and near normal.