Fast 500 single

Failed 6x500 because I overdid pace going for high rate

5k SS warm up

SS UT2, sensible 10k

Good hard hour. Still not in great shape but making progress. Excellent effort.

Cool down

6x500, 1r. Blew up in last 500 but didn’t HD. This is definitely possible. Did same pace on 2 Dec.

Warm up

Early 30. Mix of UT2, UT1. Good discipline.

2k cooldown

Three fast 500s

Failed 1500

Good SS 10k UT2

Slow 2k for the 50k week. Did really well to get the 50k this week - in Inverness for three days. All rows at DW gym.

UT2 SS, sensible. A bit close to food, like yesterday.

Warm up

SS 5k for the metres

2k, r20

DW gym, Inverness

SS 10k, nicely done.

SS half hour

Sub 7 2k attempt but blew up in last 400. Good effort but lacking fitness still.

Warm up