Warm up before training shoulders and back

Some very short breaks to adjust headphones (kept falling out) not happy with the time.

Rowed consistently with NO breaks to adjust feet/ water etc

Midway through a session with Ashley

Rest at 2000m (8minutes on the dot) aim to keep a 2:00/500 which was successful. This workout was performed at 20:30

Breaks at 750m/ 1500m/ 4000m/ 9000m (stretched legs out during these 30-60second breaks)