Initial 10k at spm @ 16-18, next 5k @22-24.

Rest distance

v2000m/4:00r...3 increasing stroke. First 1k @24, 500m @26, 250m@28, 250m@30, rest. 1st interval in 7:17.3, 2nd in 7:18, 3rd in 7:19.…

Warm up @15/16 spm

Warm up and cool down

Varying spm 22/26/20 x 2 on 5:00 intervals, then 22/26/22/26/22/26 for 30:00 on 5:00 intervals

Easy row, spm@16-18 for first 45:00, finished with hard 1:00 followed by 3:00 easy to finish - hard at 24-26spm @<1:45 split, easy spm…

easy rowing, trying to steepen the front of the force curve. Stroke rate between 15 and 18, averaged 16/17 throughout.

steady state, 18 spm, avg 183 watts. 12:00 splits. 2906m, 2935m, 2846m (paused halfway through 20 seconds for pulse and water (hr 120bp…

Steady state spm ranging from 16-20.

Rest distance

v3:00/1:00r...9. First 3 intervals @ 20 spm with splits of 1:58.8, 1:56.8, 1:50.9, increased spm to 24 for next 3 intervals with splits…

2 x 15:00, increasing spm 20/22/24/26/28 on 5'/4'/3'/2'/1' with 3:00 easy between. First interval did 3950, sec…

WOOTD(M) alternating spm on 2:00 intervals 22/24 throughout.

rest distance

v10:00/4:00r...5, increasing spm 20/22/24/26+ on 4:00/3:00/2:00/1:00. 1st int 2642, 2nd 2661, 3rd 2679, 4th 2646, 5th 2610

rest distance

2 x 15:00/4:00r, spm 20 for first 6:00, 1:00 @28-30 spm, 2:00 @20, 3 repeats, both sets 3891 m 1st interval, 3907 second interval

Vent 2-3, spm 20 for most, varying for the final 30 minutes, 10:00 @24, 5:00 @20, 10:00 @26, 5:00@20

vent at 2, 5:00 intervals, 22-24-26-24-22-20-22-24-26-24.
Massage 2 days ago. Back is feeling better. Hamstring and Psoas and side…

Gradual build up. 30:00 x 2 with 2 min rest. After first 30 decided to cut the 2nd interval back to 10:00 minutes. Vent at 1. Spm@ 20…

vent at 1, easy 2:00 pace @20 spm for 3 x 6:00 increasing spm for final 2 x 6:00, with alternating spm 24 or 26/20 on 1:00 intervals.

Cool down

Still recovering but feeling better. Vent at 1, average stroke rate around 21 until last 1k when avg increased to 25. Felt okay. Some…