5000as5x1000on:05s/r...2:25goal/spm17avg

w/up + 5x500 2:10, 2:09, 2:08, 2:07. 2:06

3x1000@2:30/spm15/avghr140

3x2000on4:00r/ignore pace/form+HR only/RCX5

pl = 5x500 as 2:09 + 2:08x3 + 2:07
actual = 4x500 as 2:09 + 2:08 x 2 + 2:08.9 then abort rt pain/nausea

w/up + 5000 ss/spm 14-17

ez

5x500 on 1:00R
2:10 + 2:09x3 + 2:08

have been rowing twice/week, 3 hard weeks then one light week~was not logging~will start with logcard now :)

verification code
8A34-B0D8-163D-8C85
do not want to replace best 5km thus 5001