My plan coming into today was to do 3000m time trial. I started and stopped twice -- first time after 1000m and second after 1500m. Was just not feeling the long row for whatever reason. Held 2:08 pace for both warm-up pieces. Finished with three rounds of the below workout from Functional Endurance. The goal was to see how effective you could be with  a heavy, rate-capped effort and how clean you could be at an extremely light, high-rate. I struggled to find and hold the rate 20 during such short intervals. Most of these average rate 22 or 23.