10K @ 80% effort

10K @65% MHR

Didn’t realise it had been so long. Gentle start, built up to 80% MHR

Bit more effort tonight and before food. 10K @ 85%MHR

steady 65% effort, no records broken tonight.....

10K @65% effort, had the post food wrestle to keep HR in check

Unfinished business, 10K @80% MHR.

First row for a couple of weeks, 5K @80%

10K @ 80% MHR

Harder than it should’ve been, struggled to keep HR zone, just about 65%MHR

Brief interval session, 6 x 500m, free row

Dropped the effort for today’s 10K @ 65% MHR

10K@ 80% MHR. Best effort for a while, felt pretty solid

Early evening 10K @ 65% MHR

Enjoyed that one, 10K @ 80% MHR

That’s more like it, much better 10K @80% effort

80% MHR, not too bad, very hot and sweaty, plenty of room for improvement

Been a while, was supposed to be 10K @65% but couldn’t keep HR down. Slow row!

Focus on stroke rate < 20 and MHR < 120. No core strength left.

First intervals for a very long time. 20x30sec with 30sec rest. Free SR and HR

Late evening 10K 80% effort

Steady effort for the first of 2021 @65% MHR

10K @80% effort

post work 10K @80% MHR

Gentle 10K before work - 65% MHR