Inc 6 x1 min @1:40 r.30 with 1.5 min rest df 120. OK but v. tired afterwards

Steady piece r.22 df 120

Warm up and down

Harder piece r.23 df 120

Warm up and down

Steady piece r.21. Went off a bit harder but tired and feeling low - didn't have the heart today to push at all.

Warm up and down

Steady piece r.23 df 120

Warm up and down

Steady piece r.23 df 120

Warm up and down

Steady piece r.22 df 120

Warm up and down

First 3k r.23/24 @1:55 but tired so paddled last 2k. Df 120

Warm up and down

r.25/26 df 120. OK - happy to keep roughly same pace as the mile last week

Warm up and down

Challenge piece. Reasonable effort df 120 r.25-27. Bit more in the tank but much faster will require more training.

Warm up and down

1k warm up then 4 x 500m @1:48 r.27, 2 min rest. Slight twinge in rib which got worse later. Frustrated it lingers.

2x500m r.26/27 @1:48 with 1 min rest df 115. OK but some effort involved despite slow speed!

500m warm up and down. Testing out rib/ side problem. Not too bad but will watch after effects

Warm up and down and 1 min @ 1:40 post 4 min piece

Test piece at reasonable pace df 110. OK though ribs/ side still not quite right

Test paddle - df 100, r.23. Still slight reaction in the ribs - will see how it develops.