Had my once a week go on the rower. Warmed up then tried 3 x 500m hard as I could, with a little recovery between (all under 2mins). Finished with easy warmdown for 61/2k in 30 mins. First time I've tried the hard 500m, bloody knackering, I'm bolloxed.

I know it's not up to your standard - but I only do a session a week, I'm 5ft6" with very short legs and 60 next year ----- not ideal rowing material!!!