Was at 16r throughout

2x 2K's with an 8 min break. Did 7:11.0 and 7:08.8

Started at 16r and increased 2r every 2min. Stopped after 18mins and coasted in as pushed it too hard early

16r throughout......supposed to be a light day and I pushed it.

Did 2x sets of 3x 750M with 2min break, then 4min break after the first set. Did: 1:41.6; 1:41.6; 1:41.8; 1:44.7; 1:45.0; 1:47.0

Did 2x 2Ks with 8min rest. Did 7:15.8 and 7:13.0

Did 2x 20min sets at 16R stroke rate. 5min rest. Did 2:02.3 and 2:04.5

Did 2x sets of 4x 500M with 2min rest, 4min rest after the firs set. Did: 1:41.7; 1:42.1; 1:41.6; 1:41.6; 1:41.7; 1:42.7; 1:41.6; 1:45.…

100M splits: 1:34 / 1:35 / 1:35 / 1:36.5 / 1:38 / 1:41.5 / 1:41.5 / 1:39.5

Warm up for the 813M

Cool down!

Pushed it.....27R stroke rate...sub 1:51 the second to last 500M and sub 1:50 the last 500M.

Cash out at 16R.....stayed till I broke 16R at the end.....did @ 24 strokes.

5min sets: 16R/2:02.9 - 18R/1:59.8 - 20R/1:57.5 - 22R/1:55.5 - 22R/1:55.6 / 20R/1:57.4 - 18R/2:00.8 - 16R/2:03.5

In the bedroom.....@ 5:30...thank you, Polly and Ben!

Did 5x 2K sets: 16r/1:59.3 - 18r/11:57.9 - 18r/1:57.1 - 18r/1:57.7 - 16r/1:59.4

Cool down.....

Felt good....finished the last 1K in @ 1:50

Did this in 5x 2K sets: 20r/1:55.5 - 16r/1:59.3 - 24r/1:52.1 - 16r/1:59.0 - 20r/1:57.0. Psyched I was under 2:00 on both 16r sets!