fri 88.2 holborn 4x2500 c 700 @1.40 DF 145

thus holborn warm down

thus holborn 88.6 8x1250 c 500 @1.40 DF 140

wed 89.0 warm up

wed 89.0 10x300 sub 1.38 in 1k

tues 89.0 1.5k @ 1.41.5 2k @ 1.45 3k

sun 89.8 1k DF 130 after dinner at booths

sat 88.2 3 sessions 1k @ 1.50 4k @ 1.57 5k @ 2.00 all sub 20 DF 180 then 130

fri 1.5k 89.3 @ 1.42.4 +4x500 sub 1.45 3k DF 148

thus 88.8 1k @ 1.40.7 2k + 4x500 sub 1.45 DF 158

wed 89.7 2k @ 1.43.9 +3x500m @ 1.44

mon 88.8 1k @ 1.45 2k DF 1.38

sun 1k DF 138 no pain whilst rowing

fri 88.4 2k @ 1.44.5 4k no pain whilst rowing DF 136 sore afterwards

thus 89.2 3k DF 138 few twinges only

thus 89.2 warm up DF 140

wed 89.0 5k DF 140 less pain than yesterday

tues boxing day warm up

tues 88.7 3k DF 139 less rib pain

Sun warm up

sun 89.1 pain in rib DF 133

sat 88.2 right rib pain as before (no rowing 9 days) DF 162

fri 87.9 1.42.5 1.44.3 1.44.3 1.42.5 DF 174

fri 87.9 after 2k

thus after steps 125 in 20 mins