First 2k and last 1.5k @ 1:45 r 26. Paddled middle 1.5k

warm up and don

250 on, 750 easier. 250's mostly @ 1:45/6. Stepped up last 4 through to 1:38

1:48 @ 24 for 2,500 then mixture of paces for rest

warm up and down

1:49 @ 25 for 3,500m then mostly 1:54 @ 22 until last 300.

warm up and down

Reasonably low key - r 21 except first 250

warm up and down

warm up and down

Reasonably hard but not absolute limit r 26

warm up and down before weights

Warm up and down

hard work rating 43-45. Dying in last 60m especially

paddled with a few 10 stroke bursts. Couple of 250's at 1:27/ 1:28.

warm up and down

Fairly easy as legs still feeling 35 mile MTB ride on Sunday. A few 250's in there.

warm up and down

Quite hard work

a few 10 stroke sprints after weights. Lowest split 1:14. Note on slides

warm up and down

Went off reasonably hard for first 2k. 1@52 until about 7k and then slower for rest

250 on 750 @1:57/8. 250 was 100m at 1:39 then stride to 1:44 for 150m.

Recovery row on the slides

warm up and down