Tried again to match meters/pace per split during the skierg warmup for fun. Most of the meters with eyes closed, but worked well

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Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,945 1:54.0 236 1111 44
3:00.0 789 1:54.0 236 1111 45
6:00.0 789 1:54.0 236 1111 45
9:00.0 789 1:54.0 236 1111 44
12:00.0 789 1:54.0 236 1111 43
15:00.0 789 1:54.0 236 1111 44
Then some inclined bench, lat pull, leg extension/curl, bench press/rows at machines in a superset. Weights not so much reduced, feeling nearly as strong as before my issues.
At the end of the gym session I thought some intervals would still work and programmed the CTC on the skierg.
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Time Meters Pace Watts Cal/Hr S/M
2:02.7 700 1:27.6 520 2089 63
0:17.9 100 1:29.5 488 1980 64
0:17.2 100 1:26.0 550 2193 63
0:18.2 100 1:31.0 464 1898 59
0:17.3 100 1:26.5 541 2161 66
0:17.5 100 1:27.5 522 2098 62
0:17.3 100 1:26.5 541 2161 66
0:17.3 100 1:26.5 541 2161 66

In general, no explosiveness and stroke control, muscles were already shot. But I got a good feeling for the workout.