Included 10x500m with 1 min rest @ 1:48 r.24

warm up and down in the piece. ss r.20 piece post holiday

paddle 4k - back stiff

Included 4x100m 2 min rest df185. Best 16.2 (1:21.0) and lowest split 1:19. Both pb's! Recent deadlifts working?

1:52.9 split at 5k r.23. Too fast and had to take it down over second half

500m warm up and 1000m warm down

brief warm up

Piece r.22/23 was at 1:53.5 ave @ 7,500m but overheated and paddled home.

warm up and down

steady 10k

warm up and down in piece Body ~ 1:56 r.21

row 8+ at Molesey inc 2x8 min r.30

Included 6x100m 2 min rest, df160-195. Best 16.5 (1:22.5). Lowest split 1:20

250m warm up and 750m warm down

Steady state piece - eased into it bulk at 1:55 r.21

Included 8x1min on, 1 min rest. Ave 301 (1:39.6) r.29-30 (though 31 strokes given higher first 5). 2 reps more in tank

Warm up and down in the piece. Body ~ 1:56 r.21 ss. OK ease back session

Went through 5k in 1:51.9 ave (same as last week) but more even (4 sec slower at 2k). Hardish but eased again in last 2k

warm up and down

warm up and down

Went off too hard (deliberately) so reasonably hard piece. Eased back in last 2k

Included 4x100m 2min rest, df160. Best 16.4 (1:22.0)

Warm up and down in the piece. Body ~1:55 r.21 ss.

Warm up and down in the piece r.21. Ease back in session after all the sprinting!

Included 6x100m 2min rest, df 165 last 3 best - all 16.3/ 1:21.5 r. 41/42. Lowest split on any stroke 1:20 - seems limit