Saturday, October 31

Row 10 sec ALL OUT, rest 2 min x 3 **note fastest pace/500m achieved
+
Row 60 sec @ 2:10/500m
Row 30 sec @ 2:05/500m
Row 30 sec @ 2:00/500m
x 2
+
Row 30 min TT:
**note avg HR, avg Pace/500m, total distance

Row all out fastest pace

1: 1:37 pace 118 max heart rate (MHR)
2: 1:29 pace 134 MHR
3: 1:26 pace 133 MHR

Met all pace times for 60, 30 and 30 seconds

Row 30 min

@ 5 mins HR was 144
@ 10 mins HR was 148
@ 15 mins HR was 147
@ 20 mins HR was 161 back start cramping up just pushed through it 
@ 25 mins HR was 154
@ 30 mins HR was 176

Total distance was 6664 (if the last number would have been a 6, I would have redone the whole thing) I wasn't gonna end it on all 6's 
Average heart rate 146 MHR was 176
Averaged between 2:10 and 2:20 most of the time