Whilst walking the dog and drinking Doom is good for soul, does nothing for base fitness. This is back to basics, 10K @ 65% MHR

Was supposed to be 5K @80% but couldn’t settle on HR and getting worse, so gave up and nailed the last 500m

Another 5K just about 80% effort with full power last 100m, felt more comfortable. More erg miles required

Thought I’d blow the cobwebs off the erg. 10K @ 80%

3x1K with 3min rest. Should’ve worked harder in the first interval

Sqeezing out a Monday row, 5K @80% and spm >28

10x1min with 1min interval. Max effort

Another 10K @ 80% dropped the stroke rate a bit today

10K @ 80% effort

10K @ 80% effort. Upped the stroke rate, 28 spm min.

10 x1 min with 1 rest. best effort.

3x1000m with 3 min rest. 85% effort

6x500m best effort. Nothing left for the last one, I’ll take that after a long week!

80% effort, 20 firm every 5 mins aiming for 24spm

4x750 - 3 min rest @ max effort. Legs still sore after busy week, but I’ll take that

3x1500m @85% effort

10K, decreasing splits (nearly) best effort for a while.

3x6min, 28spm 85% effort

45mins 80% effort, with 20 firm every 5 mins

7min intervals, 80% effort

interval approach to the 12min test. seemed to work, + 40 metres