Row 1:00:00 
A: 2/3 + 2/4 + 1/8 + 1/3 + 2
SR: 30 / 32 / 34 / 38 / 30
HR: Maxes at 175ish
Workout was supposed to be 2/2+2/2+2/4+1. However, a strong south wind meant I had to do laps, ie, do the two minutes then row back to where I started, then repeat. Going back on the rest takes longer. I didn't want to just rest in place and do an interval in the opposite direction because then I beat beating into the wind, whish is why I ended up with the 3 and 4 minute rests. Why the 8 min rest? The piece at 34 spm was supposed to be 2 min and I was rowing along well when my port oar hit a wave, skied, and then I didn't get it square in time for the drive... whiff, splash. Effectively an ejection crab sculling style. I got back in the boat but then I had to bail with my shamwow and that took a little time. Finally, I got going again, did the piece at 38, then because I felt cheated by spilling on the 34 spm piece I did another 2 min at 30.
Other than the crab I was very happy with how this went. The pieces at 30 and 32 felt relatively comfortable. I nailed the piece at 38, actually I was bouncing between 37 and 38, at a pace near 1:40. I don't think I've rowed the 1x at that rate for that long before. Overall, particularly given how I've felt of late, I am happy I could put down strong strokes.
I was rowing back and forth behind the dam and there were a lot of people running a biking and many waving and saying "Hiiiii!!" Very friendly day at the lake.
Core 10:00 
Right after run. Did burpies, jumpies, pushups, crunches, planks and oblique planks out on the dock. After that and all of the above I drank a few gallons of liquid.