distance up hr down 11pm erg.... 30r20

Out at 11pm after spending the early evening with the Whitegate Rowing Club, registration night and a chance to help the next generation of rowers:) 

So the usual 30r20 hr capped t 160 but didn't hit that until the end split so overall drop in hr Ave by 3 bpm on last night and a gain of 30m :)