Rowing Machine 12:00 [5] 3.0 km (4:00 / km)
(After 10 minute break from the cross-training)
2 minutes on at < 2:00 minutes/500 m
508 meters
1 minute paddle
2 minutes on at < 1:55 (actually around 1:52)
533 meters
1 minute paddle
2 minutes on at < 1:50 (~1:49)
555 meters
1 minute paddle
2 minutes all out (not much left: 1:49-1:51)
550 meters