RP3 10 x 500m, 1 min rest r.23.8, length 147cm, hr ave. 150 (peak 169)

Warm up and rest intervals

Molesey 8+, 4k warm up, 4k r.20/22, 4k r.18, 4k r.22/24

RP3 3 x 20 min, r.19.0, length 143cm, hr ave. 135 (peak 143)

Warm up, rest intervals and cool down

RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr ave. 133 (peak 142)

Warm up and rest intervals

RP3 3 x 20 min, 2 min rest. First two at 2:04.8 r.19.0, length 142cm, ave. hr 134, last at 1:54.9, r.20.0, length 146cm, hr ave. 158 (pea…

Warm up, rest intervals and cool down

RP3 10 x 3 min, r.24.0, length 143 cm, hr ave. 150 (peak 165)

Warm up, rest intervals and cool down

Half marathon r.19.0, length 143 cm, hr ave. 140 (peak 163), UT2 until last 5k then gradual squeeze on to stay under 1hr30

Warm up and cool down

Molesey 8+, battle paddle 2 x Flag to bird island

RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr ave. 135 (peak 142).

Warm up, rest intervals and cool down

Molesey 8+, #6, 3 x 8 min r.22-26

Warm up and cool down

RP3 10 x 500, 1 min rest, r.24.1, length 149 cm, hr ave. 143 (peak 166)

Warm up, rest intervals and UT2/cool down.

Molesey 8+, #bow, 2 x battle paddle r.22 Flag to Bird Island

Molesey 1x, UT2 on the way up and build through UT1 to threshold on the way back

Molesey 1x, UT2 up and build up through UT1 up to threshold on return

RP3 5k effort, r.27.0, length 142cm, hr ave. 162 (peak 171)