Not bad on spms 1 out on 2 felt abit stiff and tired not quite on it down on distance abit

Easy 3k conc on stroke rate and drive pushing machine away with feet

Vv hard but stuck at it neg splits 9th out of 104 in 55-59 age group so pleased 133rd out 1192 overall

Felt good after week off Nearly hit spms reasonable distance

Not bad didn't go all out neg splits through out and good power on last 1k HR abit higher today 145 ave 163 max

very hard but stuck at it neg splits

Some good power on 5s usual warm up no straps power 5s on 200m Learning to push rower away with leg drive

Didn't hit splits but not far away abit too quick on 24 spm section good distance though ..

easy 1k warm down no straps core

Hard but enjoyable stuck at it neg splits on all but one great last interval

usual warm up no straps power 5s on 200m

Usual warm up no straps felt stiff and tired but nearly did spms some way off pb territory but didn't want to push

Easy 1k warm down no straps core

Went well although HR monitor conked out neg splits through out vv tired at end sprinted last 500m or so down to 1.53 at times A minute f…

Easy 2k Warm down core no straps

usual warm up no straps power 5s on 200m

Not bad after a week off nearly hit spms

Started ok but ran out.of puff so cruised along doing HR in zone till last 1k when l ramped it up some way off best split and time

Enjoyable something different neg splits on way back down Not so easy with only 2 min rest Good last 250m sprint

1k warm up no straps power 5s on 200m