4 x 500 with 1 min rest
2:11 2:12 2:13 2:09
22spm 2:15 pace boat
drag 135 total 12:46

xtrain 10mins
hinge squat 3x10 40kg
casual row no pace boat

drag 132 maybe too high
pace set 2.12 aiming for 9.48 and nearly gave up at 1000 but was good I kept going and got 9.02

hoody on warm up
cycle 10min hinge squat 3x40kg
Forgot lockout bar Nearly crushed

HOORAY!! then ARRGH!! thought I'd beaten my 2011 best time.
drag 130

drag 125 pace 2:20 20spm
10min cycle 70cal Pull down @ 7
hinge squat @ 40kg

Back from YHA Medway
drag 100 10min cycle 60 cal
Seat chest press 3x10 @ 7
95kg 1 1/2 wine +2 lagers last night

Seated row 3x10 @ 6 3x10 @ 10

4 x 500m with 1 min rest Total time 13.15
2.24 : 2.22 : 2.15 : 2.14
10 min cycle
wine last night

3 x 10 hinge squat 30kg

Dopler test at doctors

*** 200,000 lifetime mtrs ***

*** 100,000 mtrs since 1 Oct ***
3 reps 10 x 30kg hinge squat
3 reps 10 chest press

10min cycle 80rpm 60cals
chest press

Warm up with hoody

seated row
squats machine 20kg and 30kg

warm up with hoody

HOORAY!!
squats lunges and curls

3 x 10 lunges

8 x 250m with 20 sec rest 2.30 pace boat
total row 9.52
total rest 140 sec