warm up and down

Included 4x250m 3min rest. 43.2, 43.2, NRO, 42.9. Drag 155, lowered drag on 3rd. All had bad fade over last 30-70m

2k warm up and 1k warm down

Challenge piece. Drag 155, rate 35-42. Dropped rate (though not pace) too much in middle but pleased overall

2k warm up then 6x100m 2 min rest. Experimented with df from 100-170. Highest quickest - 16.3 (1:21.5) although rate 40

additional warm down

warm up and down in the piece. First 4k had 5x10 stroke bursts - last @ 1:30. Then steady last 6k @1:53/4 r. 22

Racing with Oxford in Salerno. Won semi against X-press and lost final to CC Irno

Racing with Oxford in Salerno over 500m - heats

mostly paddling/ warm up and down and bursts. 500m 1:32.9 and 250m 44.0 (1;28.1)

A few wind up sprints post weights. Best split 1:22

Included 2x250m 44.6 and 44.2 and 4x100m splits 1:27.5 down to 1:24.0 Lowest split 1:22 r.47. Felt hard to sprint again.

warm up and down

Challenge piece. Steady pace r.25 except beginning and end. Good piece.

Warm up and down in the piece. Middle 1:53 pace r.21/22

Steady piece r.22 - middle at approx. 1:54/5 pace

First and last 1,750m @ 1:46

Included 8x500m with 1 min rest r.26/27. Ave 1:42.9. Intended 10 but felt done. 0.6s quicker and 1 str lower than Dec.

Included 2x1500m with 5 min rest @ 1:46 r.26. 5:17.5 and 5:17.2. OK but third would have been hard

warm up and down

Steady piece r.23/24. Even pace but bit quicker in last 500m

warm up and physio video - need to sit up in lumbar region more and not dip at catch. Included 2 min at 1:37/8 for video

1.5k warm up and 2k warm down