Crashed and burned was supposed to be 4 x1000 hit a brick wall head on

Warm up wrong drag setting thought it harder l was puffing

Warm down core .. tended through out .. it hurts

Rate change 22 24 26 28 24

Good stroke rate conc on push on plates not pull ..

Warm down no straps

4x 3min 1min light int v hard 800m for all 3min sets

Racing start 5 halfs 15 hard pulls .just for fun .power 10s every 250 to 750

Warm down no straps vg for core

11 min challenge 1k down to 250 2min rest int then 750m.

Warm up.legs stiff l reckon from all our walking

Easy warm down

Rate change 22.24.26.24.22 hard going

Warm up first row this year hurt abit

Easy warm.down

Warm up power 10s every 2 min at 1.50 approx

Warm down abs

10 x500 1min rest ave 1.50.5 30 sm worst 1.51.2 best last one 1.48 33sm .. pleased

Warm up power 5s every 250

Slow warm down

30sec s all out 90 secs light rowing. Best 163m ..1.30 split

Slow warm up power 5s every 250 10 powers at 250 .. best 1.39 not good enough

Warm down

Rate change 26.24 .22.24 .26 only 10 secs off PB