LEnd + Single Modality MAP

5 sets:
row 400m @ 95%
rest 7 min
---> first set was easy around 1:29 pace, next 3 were all in the 1:26.something range, last one fell off a bit into the 1:27's
+
30 sets
row 30s @ 85-90%
rest 30s
achieved 5165m in total