Easy 20 minutes to test the rib injury. No pain. I think I can get going again!

1k drills
3k warm up
2k tt (7:19.8. New PB) - Recorded as a separate entry
5 steady row out

1000m drills
3000m warm up
3 x 2000m/2.30 recovery
3000m warm down

3000m warm up
6 x 1 min hard/1 min easy
3 minutes recovery
6 x 1 min hard/1 min easy
3000m warm down

1k drills
3k warm up
6 x 4 mins on/2 mins off
3k warm down

1000m drills
3000m warm up
10 x 500m/1.40 recovery
3000m warm dow

1250 drills
3000 warm up
3 x 1000/2 mins (3790 total)
2000m faffing with Laura
1000m easy

1000m drills
3000m warm up
15 x 1 min hard/1 min easy
3200m warm down

2k tt

3k warm up and 7k steady row after the 2k tt

1k drills (pick, Rev Pick, unstrapped)
3k warm up
4 x 1000m/ 1.40 recovery
3k warm down

1000m drills
3000m warm up
10 x 500m/90 second recovery
3000m warm down

1000m of drills (Austin's REverse Pick Drill and unstrapped feet rowing)
3000m warm up
5 x 1000m with 90 seconds recovery…

Mucking about

3k warm up
20 x 250m/ 90 second recovery
3k warm down

3k warm up
10 x 500m/ 90 second recovery
3k warm down

3k warm up
5 x 1000m/2 min recovery
3k warm down

3000m warm up
8400m at 30 second/90 seconds with the first 30 covering 120m aiming to go up by 1m each rep.
3000m warm down

Steady row

2000m tt

warm up

3k warm up
20 x 1 min on/1 min off
3k warm down