5000m Another snow shovelling day, followed by an easy recovery row.

3000m Cool Down

3000m Cold Start Hard Row

5000m Cool down and flush row.

5000m Progressive row warmup.

3000m Recovery Row: Post Kettlebell HIIT Workout

3000m Warmup Row

1000m Cool Down

5000m Hard row

6000m Endurance Pace training row. Cardio Zone 2, concentrating to stay in the zone rowing a 27 SPM, while doing a 2:25/500m or better.…

1000m Cool Down Row

5000m Recovery Flush Row. Last two have been spent shoveling out after a major snowstorm.

5000m Recovery Flush and Cool Down Row

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.