Recovery row. Warm up and down within body of row. Mostly r. 21 @1:59

warm up and down

steady row r 22/23

warm down row

6 x 400m @1:40 r approx 29, 1 min rest

warm up and down

warm up and down

a few 250's along the way but only at around 1:48

warm up and down

Faster first 5k but in gym at home and hot/ tired

warm up and down

First 5k at around 1:53 then 500 on 500 off @1:48. 1:46, 1:44, 1:42, 1:40 with rest to keep overall
split levelish

Woke up with v stiff neck so started v slowly - 2:05 splits and built from there. Second half about 1:51 r 24

warm up and down

warm up and down

Steady but reasonably hard - grabbed a 10 sec cushion by 2,500 which fed back in H2. r. approx 23

Steady 10k as had pulled neck muscles on Sunday. 1:59 first half 1:57 second r. 20

warm up and down

warm up and down

First 2k and last 2k 250 on 250 off at about 1:48- 1:50. Middle 6k @ 1:55

Recovery row to flush Henley out of system. Warm up and down included in piece

warm up and down

OK - pretty steady @ 1:46 r 26. Stepped up a bit in last 500

warm up and down

10k steady with a few bursts