follow your heart 30r20 75% HRR

was awake at 3:30 am this morning - daughter woke and needed a bottle of milk so I duly obliged - got back to sleep for another hour then managed to drag myself up - got to work and set up the 30min row aim was 75% HRR and r20 - but this morning I wanted to go very hard from the start and was hoping to get the HR up to the cap (153) on the first split - just missed out - then it was a target to hit every split on the 153 - missed a few - ow well lol kept it interesting although wasn't the most effective in terms of distance scored it was more effective in terms of training effect earned - which I need to do as I don't seem to be getting any longer rows in at the moment.