Took it fairly easy as have sore lower back

Estimate pace for warm up and down

Estimate for warm up and down

10 stroke burst every 1,000. Went through 10k at 1:52.9 av split and then down for last 2k

Started to blow a bit 800 from home so barely any sprint

Estimated pace for warm up and down

Estimated pace for warm up and down

Harder than I thought it would be.

Rowed @ 1:49 av for first 3k, then about 1:56 for next 3k, then 1:53/4 until 10k then 10 on 20 off down to 1:34

Estimate on time. Contained 2 x 1,000 at 1:41.6. Had wanted to do a 2.5k but not feeling on form today

Medium hard pace. No sprint in last 500

Neither hard nor easy until 1:45 last 500

250 on (1:39-1:54) 750 slower (1:56-1:59)

Blew a bit at 10k

recovery row/ steady state

included 9 x 500 @ 1:46. Went through 5k sub 1:50 average split but faded

Been ill so took it easy - moved pace up a little in second half and last 2k

Alternating 250 @ 1:47-8, 750 @ 1:55-6

250 on 750 off. 250's dropping two from 1:48 to 1:38 until 6k. Second half dropping split from 1:57 to ave under 1:53