hard first 5k (1:52.5) and then paddled a bit and gradually pushed pressure back up to finish under 38:20

warm up and down inc 500m @ 1:44

included 1300m at 1:44/1:45 (too tired to complete 2k) and 300m at 1:42

1k on, 1k off around 1:56 average across work and rest. On at 1:54 r.23 1:52 r.24, 1:50 r.25, 1:48 r.26.

warm up and down

Hardish piece r.23/24. Went off a bit too hard 1:51.9 split for first 2k.

warm up and down

4 min r.22 @1:50, 2 min rest, 4 min r.24 @1:48, 2 min rest, 2 min r.27 @1:44, 1 min rest, 1 min r.30 @1:40. Hard

warm up and down

Steady state r.21

Contained 3x3x1min on, 1 min off, 3 min between sets. r.30 splits 1:39.6

steady state r.21

warm up and down

Challenge piece r.26. Hard work. 1:45.4 r.27, 1:48.0 r.25, 1:47.8 r.26, 1:47.8 r.26, 1:45.6 r.30. Very tired at end

warm up and down

Challenge piece r.25. OK piece - v slight -ve split last 500m 1:46.1

warm up and down

Included 5x500m 2 min rest ranging from 1:45.7 r.25 to 1:39.4 r.30. Ave 1:43.0 r.27. OK considering.

warm up and down

steady state r.21 until last 1k

Another rehab row

warm up and down

warm up and down

Reasonably gentle first row back after long break due to flu.

warm up and down