4x 3min 1min light int v hard 800m for all 3min sets

Racing start 5 halfs 15 hard pulls .just for fun .power 10s every 250 to 750

Warm down no straps vg for core

11 min challenge 1k down to 250 2min rest int then 750m.

Warm up.legs stiff l reckon from all our walking

Easy warm down

Rate change 22.24.26.24.22 hard going

Warm up first row this year hurt abit

Easy warm.down

Warm up power 10s every 2 min at 1.50 approx

Warm down abs

10 x500 1min rest ave 1.50.5 30 sm worst 1.51.2 best last one 1.48 33sm .. pleased

Warm up power 5s every 250

Slow warm down

30sec s all out 90 secs light rowing. Best 163m ..1.30 split

Slow warm up power 5s every 250 10 powers at 250 .. best 1.39 not good enough

Warm down

Rate change 26.24 .22.24 .26 only 10 secs off PB

Warm up power 5s on 100 int then 500 slow stroke hard pull

Warm down

Very hard not done any in awhile
1.49.5
1.50.4
1.51.3
1.51.7

Ave 150.7

Power 10s and 5s every 150m or so then light pressure

Warm down

2k 1.5k 1k 500m 3 min int
1.54.4 1.53.7 1.51.6 1.46.0