Warm up and down and included 10x500m, 1 min rest df 120 r.24/25 1:49.8 ave. Good hard training.

Steady state r.21/22 df 120.

Warm up and down

Included 3 x 1000m r.22 1:53.7, r.24 1:49.8, r.28 1:46.5 df 120. Felt a bit stronger though last two quite hard work.

Warm up and down and 10x500m 1 min rest, paddling, rolling starts. df 120. 1:54 r.23/24 except last which was 1:49 r.26

Steady state r.22 df 120

Warm up and down

Steady state r.22 df 120

Warm up and down

Warm up and down and 10x500m 1 min rest, paddling, rolling starts. df 120. Rate build x2 from 22,23,24,25,26, splits up 2 each time 1:58-…

First half r.21 2:01 splits building to second half r.22 1:59 splits. df 120. Notably harder piece

Warm up and down

Steady paddle - harder work than Friday df 120 r.20

Warm up and down

Steady paddle with gradual build df 120 r.20

Steady paddle with very gradual build df 120 r.20

Another steady paddle to test rib. df 120 r.20

Another gentle paddle to test rib - 5 minutes longer df 120 r.20

Gentle paddle to test rib. Seemed OK

Paddle to see how rib feeling (had broken a rib surfing in Canaries on 27 October)

Rowed 3,750 at 1:53.3 r.23 df 118 but blew up, paddled at bit and then brought it home at 1:58/ 1:59 r. 22

First 500m of a mile attempt but had not felt great today and performance not there

Warm up

Steady state r.23 df 118 rowed 1:53.8 ave for 6k then paddled it out around 1:58

Warm up and down