RP3 easy UT2 with a couple of short bursts to 1:30, r.19.0, length 149cm, hr 134 (peak 148)

RP3 3 x 250m, 2 min rest, 1:33.7 r.35, 1:32.8 r.35, 1:29.2 r.38 length 143, hr 142 (peak 171). First pace since Covid. OK

Warm up and down and rest intervals

Warm down

Covid, paddle with bursts, r.18.0, length 150cm, hr 129 (peak 157)

RP3 4 x 250m, 2 min rest, r.35.7, length 141cm, hr 141 (peak 168),

RP3 20 min, r.18.2, length 150cm, hr 137 (peak 143)

Warm up and rest intervals

Molesey 8+ paddle, starts, 1 min and 50 stroke pieces at race pace

RP3 2 x 20 min, 2 min rest, r.18.5, length 151cm, hr 143. Build at end down to 1:50 splits on second so peak hr 160

Warm up

RP3 UT2 r.18.9, length 151, hr 140, peak 145

Warm up

RP3 UT2, r.18.9, length 150cm, hr 134 (peak 142)

Warm up

Molesey 8+ Battle paddle r.22 (19), 3 x 1 min, 2 min, 3 min, 2 min.

RP3 31:50 of half marathon but got twinge so stopped, stretched and did 2 x 20 min. UT2. R.18.7, length 148, hr 136

Warm up

RP3 2 x 20 min, 2 min rest, r.18.0, length 146cm, hr 139 (peak 144)

RP3 7 x 30s, 1 min rest, r.37, length 140cm, hr 133 (peak 166)

Warm up, rest intervals and cool down post intervals

Molesey 8+ paddle, bursts and starts

RP3 4 x 15 min, r.19.0, length 147cm, hr 137, peak 143. Getting hot

Warm up

Molesey 8+ 1 trip paddle and bursts, second practice starts and 4 x 1 min pieces