A Row a Day for a Year is primarily a journal. As such, it is mostly empty - space for you to fill in. For that reason, you may want to buy the e-book.
It does provide some format for the journal entries and some month-end and season-ending thoughts on looking at your progress.
It suggests setting goals and using the journal to track your progress.
Each month begins with some quotes and a short note/article on some aspect of rowing or the rowing community. The quotations include some notes from the medical community on how valuable regular exercise can be for health.
At the end, there are some appendices that provide a little more background on exercise, such as some notes on the use of both steady state and interval training.
Enjoy, and please let me know what you think.