DF110, 2k BIRC quit. Total disaster and shame but have to move on and learn from it.

Easy hour before hard 2k tomorrow

Really good, sensible 10k. Back improving every day.

SS 5k, feeling better than I expected

This was actually really good, HR about 7 or 8 below max at 1,600. PB strategy should be hold 1:43.2 to 1:43.5 until 1,500 then go for i…

Back still a bit dodgy but fitness felt ok

5k, progressively faster each split. Back is improving.

Sensible 14k, easily within the hour. Back improved but not 100%.

Easy 10k, back still not 100%

Brisk 2k

No rowing last three days because of back so took it easy here with low DF too.

Slow hour

Sensible hour

1k just row

Fast 1k, good finish despite being on back of seat, almost slipping. Short strokes and high rate.

2k at 2:00.0 target

Warm up

Aimed to hold 1:53.0 until 5k and then see how it felt. Was too tough for PB attempt today but I am close to it. Tough intervals yesterda…

1k warm up

Cool down