4.15 pm session
8 x 500m; 2 min intervals; 2.38.8/500 metres, 24 spm; 107 (79%) Anaeroboc..Felt easy

3.45 pm
1 x 1500 metres 2.47.5/500 metres18 spm; 94 bpm warm up

2 am session
1 x 10000; 3.15.9/500 metres; 20 spm; 88 bpm (63%)
Felt urged towards this time and effort- still within WMZ and it…

4.15 pm session
1 x 1000metres; 2.21.0/1000m; 28 spm; 121 bpm (86%)
High point 124 bpm (89%) NPB!

3.45 pm session
Warm up 62 kcals
4 x 1000 metres; 2.26.9/500 metres; 26 spm; 115 bpm (82%)

1.30.am session
1 x 10000 metres; 3.18.7/500 metres; 19 spm; 88 bpm (63%)

4.20 am session
10 x 1000 metres; 1 minute paddled rests; 2.52.0/500 metres; 22 spm; 94 bpm (67%)

4.00 pm session
4 x 1500 metres; 2 mins paddled rests; 2.44.6/500 metres; 23 spm; 107 bpm (76%) Aerobic. Good relaxed session.

33.45 pm session
1 x 10000 metres; 2.52.5/500 metres; 21 spm; Anaerobic, Highest bpm 119 (85%). Better than I thought bearing in min…

2.30 am session;
1 x 10000 metres; 3.25.6/500 metres; 19 spm; wmz
84 bpm. 2 mins slower than usual...needed to adjust chest be…

5.15 am session
1 x 10000 metres; 3.12.8/500 metres; 20 spm; WMZ 84 bpm (60%). Good steady row.

3.45 pm session
4 x 1500 metres; 2 minute rowed rests; 2.41.4/500 metres; 23 spm; Aerobic 106 bpm
A good session..

5.15 am session
1 x 10000 metres; 3.15.1/500 metres; 20 spm; WMZ 82 bpm (59%) Felt very easy...put brakes on to keep within limit.

42.0 pm session
15x 100 metres; i minute rowed rests; 2.24.0/500 metres; 28 spm. Good session but careful not to overload the right…

4.00 pm session
1 x 3000 metres; 3.04.1/500 metres; 21 spm; WMZ 82 bpm. Warm up for 42.0 pm session. (see below)

12.30 am session
1 x 10000 metres; 3.02.4/500 metres; 20 spm; WMZ 90 (64%). Increase of pace...easy but need to keep it within bound…

4.00 pm session
6 x 1000 metres; 2 minute rowed rests; 2.38.2/500 metres; 24 spm; aerobic

4.45 am session.
1 x 10000 metres; 3.15.7/500 metres; 21 spm; WMZ 80 BPM (57%). Extremely pleased...faster time lower stroke rate an…