Edinburgh Canal, 1x

1 hour row, Z3, 250m push every 2k, rate = 22

2 Paddles and 2 1000m Races.

10 x 20 seconds on, 30 seconds rest

Paddle

Double scull, Edinburgh Canal

2 x 20 minutes, 5 minute rest.
1) 4811m, rate = 21, 2:04.7
2) 4626m, rate 19, 2:09.6

2 x 1 minute race pace

Attempted 30 minutes

Attempted 30 minutes

3 x 20 minutes, avg rate = 21

Double scull, Edinburgh Canal

Paddle

Avg split = 2:07.6, rate = 20.

4 x 250m, race pace

Paddle

Rate = 22

1 x 12 minutes, 2953m, rate = 23.
1 x 1146m, rate = 22.

4 x 250m, rate = 24

2 x 500m, rate 26

3 x 20 minutes, avg rate = 21

Paddle

6 x 1 minute, race pace, 1 minute rests