RP3 10 x 3 min, 1 min rest, r.20.0, splits 2:01.9 down to 1:54.9, length 148 cm, hr average 133 (peak 150) range finder aiming for sub LT…

RP3 warm up, rest intervals and cool down

Molesey 1x, UT2 r.18/20 for 3 legs then UT1 r.20/21 flagpoles to bridge

Molesey 1x, UT2 r.18 up to weir and back to flagpoles then UT1 to bridge with brief push before the island

Molesey 1x, UT2 r.18/19

Molesey 8+, 3,2,1,3,2,1,1,3 r.24-36

RP3 easy UT2 r.19.0, length 148 cm, hr average 132 (peak 140)

Warm up and cool down

Molesey 1x, 2 trips UT up and 2 x Flag to Bridge, first r.20/21 UT1, second r.24/26 hard

RP3 2 x 20 min, 2 min rest UT2 r.18 @ 2:08 and r.19 @ 2:06

Warm up and rest intervals

Molesey 1x, UT2 up, UT1 back

Molesey 8+, 2 x 7 min r.26 and 28 and upstream bridge to bridge r.28/30

Molesey 1x UT2 r.19/20

RP3 10 x 1 min, 1 min rest, r.24 x 4, 26 x 3, 28 x 3, splits 1:45 - 1:39

Warm up, rest intervals and cool down

RP3 3 x 20 min, r.17.0, 18.0, 18.0 warm up then c. 2:08 splits

Rest intervals

Molesey 1x, UT2/UT1, r.18-20

RP3 10 x 3 min, 1 min rest, r.18.7, length 149, hr average 116 (peak 153), progression from 2:20 splits down to 1:56 testing elbow post b…

Rest intervals and cool down

Molesey 8+, #2, HMR final E8+, lost by half a length to Marin - all off the start

Molesey 8+, #2, HMR semifinal v Bath Minerva, won by 1L

Molesey 8+, #2, HMR quarterfinal v Peterborough, won 1.5L

Molesey 8-, #2 HMR eve paddle, bursts, starts and 1 min piece