10' w.u., 3x7'@AT (~1:59) w/5'easy, 5' c.d.

UT1

Was going to try 30' piece after 2k w.u., but crapped out half way,

Rowed in the AM, before school open house.

10'wu, 3x8'@AT (~2:00)w/4'easy, 3'cd; 168.2w, 659cal

156.3w, 837cal

10'wu, 4x5'@AT (~1:58) w/3'easy, 6'cd, 167.5, 657cal

178.6w, 914cal

2x7'@AT (~2:01) w/3'easy; 178.1w, 456cal

3x12'@UT1 w/3'easy
170.1w, 664cal

10:00wu & cd; 2x6'@AT (~2:03) w/3' easy

5min easy, then 2x15:00 @ ~2:08-2:10 w/5:00 easy (Interactive Programme calls 2:08-2:15 UT1, Intense Aerobic)

208.9w; 336cal
Felt good entire piece, could have gone faster.

2500m W.U. and 10:00 C.D. for 5k piece above.

Forgot to write the time down. It was 42:26ish, I think.

Set timer for 45:00. Did 2x20:00 w/5:00. First 20:00 right at 2:03/500; second probably ~2:05/500

W/6x30sec w/4:00 starting at 27:30
157.9w, 702cal

Just started rowing. Away for 5 days. 190.6w; 520cal

Damper=10
with
2x5:00 @ ~2:00/500
A few 30sec @ ~1:45/500

174.3w; 900cal