Wow, that's awesome to see you posting Erik!
That really is an achievement after what you've been through and a very sensible workout also. How did it feel? I find low intensity workouts are almost meditative (and really ought to do more for this reason alone). You must have some good reassurance from your doctors.
My back has been playing up quite a lot, reminiscent of last year around the time I bailed from rowing at Madchester. I'm under some considerable stress presently with it being very busy at work and I've a few deadlines. It really seems to affect my ability to train hard, though the training keeps me going better than anything.
It was going to be 12' with 3' rest, but after the first interval I was asked to see my Daughter who had fallen running for her school bus. She had taken a blow to her face, knee and hand. Fortunately a thick top lip only (no more broken teeth) and some grazing. She's a tough cookie.
12' 3249m 1:50.8 26 (EHR 167) about 6mins rest
then 2*12' with 3' rest
12 3232 1:51.3 26 170
12 3212 1:52.0 27 177
I found it quite tough as demonstrated by the heart rate. I'm confident it's not too bad though, because my heart rate variance has been relatively buoyant, despite the long days and stress etc.
Today my back has been hurting even more. I was planning to go on the Watt bike, for some reason I've not grown so fond of it. It is in the garage and it's not quite as 10K, so the erg it was. I did a 2K warm up and my back felt decidedly stiff. The first 2-3k also I was pretty stiff, but thereafter things loosening up and the pain diminished somewhat. I did find the workout quite difficult though.
37:35.7 1:52.7 26 167 av EHR
7:28.0 2000 1:52.0 25 162
7:31.9 4000 1:52.9 25 163
7:33.5 6000 1:53.3 26 165
7:35.4 8000 1:53.8 27 169
7:26.9 10000 1:51.7 28 180
I'm resolved (I think) to putting in the donkey work to build some erging fitness up. My weight is still 215lb (down from 235) so I'm pleased performance is not worse than I think it would be at a higher weight. The vegan diet isn't killing me or rowing performance!