rowing intervals again

My first workout in almost a week.   I feel as if I'm in the worst shape I've been in in 2 yrs.  I was fighting off illness this week, had a brief bout of achiness and fever.

I did a 150m jog on the track.  Foot felt fine.   Even did a few steps of high knees on my toes.  Fine.  Still 2 more weeks til next appt.

The first one was a maximum effort and the others much slower.  3 min rest in between.  After 3 min after the first row, my heart was still close to 140

150m jog warmup 

few stretches 

Concept 2 rower 

4 x 500m - 1:39, 2:04, 1:59, 1:58

My appetite has not been huge.  My weight is down to 146 which is better.