5000m Warmup Row.

5000m Recovery Flush and Cool Down Row.

5000m Warmup Row.

5000m Workout done, relaxing flush row and cool down.

5000m Warmup: Challenge, to maintain a +/- 27 SPM and not exceed Cardio Zone 2. Unfortunately, experienced a HR data drop.

10000m Training row: Targets: =< 27SPM, Cardio zone =>2, Goal: maintain a steady pace and wattage.

10000m Consistency row: Targeted 28 SPM in Cardio zone 2.

5000m Post dinner flush and recovery row. Once up to speed, then just kept things steady.

5000m Hard pre dinner row, with a strong near race pace finish.

3000m Flush row.

3000m Warmup

1000m Cool down.

5000m Low cadence power progressive row.

10000m Slow row. Focused on consistency.

1000m Cool down and flush row.

10000m Slow progressive row with a hard finish.

4000m Cool down and flush row.

4000m Warmup

1000m Flush row.

3000m Cool down row.