Molesey 8+, trip up 20 strokes on, 20 off then 4 x 1 min r.34-36

Molesey 4x, 1,2,3,2,1,1 min pieces

RP3 10 x 250m, 2 min rest, rate/ split progression from 1:39.6 r.29 to 1:29.9 r.37, length 145cm, hr 140 (peak 164)

Warm up, rest intervals and cool down

Hampton 1x, UT1 with hard 500m

RP3 3 x 20 min, 2 min rest, r.19.0, length 146cm, hr 134 (peak 142)

Warm up and rest intervals

RP3 2 x 20 min, r.19.0, length 147cm, hr 139 (peak 149). Gym got v hot on second 20.

Warm up and down

1x at Hampton

4x at Molesey, 4 x 3 min r.26/28, 28, 28/30, 30/28/30

Sculled 1x at Hampton.

RP3 3 x 20 min, r.18.3, length 146cm, hr 137 (peak 142). Slow UT2 as recovering from a cold and still coughing

Warm up and rest intervals

Molesey 4x, paddle with race pace pieces 2,3,4,3,2 mins

Molesey 4x, rigging then paddle with bursts

Molesey 8+, 4 x 4 min, r.26, 26/28, 28/30, 28/30/32/36

RP3 8 x 250m, 2 min rest, r.34.7, length 145cm, hr 146 (peak 169)

Warm up and rest intervals

Warm up and rest intervals

4x at Molesey with Fraser, Hugh and Nick, paddle with bursts

RP3 3 x 20 min, 2 min rest, r.18.9, length 145cm, hr 136 (peak 143)

Warm up and rest intervals

RP3 3 x 20min, 2 min rest warm up in first 20. First two r.18, last r.20 @2:00. Hot and tired

Rest intervals