**4K PYRAMID ERG**
average r31, completely exhausting and less than 12 hours until our morning outing!!
- 250m @ 1:58.6 r33 (1:00…

variety of stuff with some steady state and a few high rate bursts

steady state r18-19 post-mocks and post-2K

first proper 2K sprint erg, r29!!
500m: 2:04.8
1000m: 2:05.9
1500: 2:06.0
2000: 2:05.0

steady warm up before 2K erg

coach didn't show up for our outing so I went to the gym instead!!
2x10min ergs (2 rounds of 4:30 r20, 0:30 sprint r28-30)
1…

6x500m sprint r28 (1:30 rest)
1: 2:04.5
2: 2:03.2
3: 2:04.5
4: 2:04.9
5: 2:04.7
6: 2:04.6
ouch!! vv happy wit…

steady state warm-up approx r20 (feat. a few short sprint bursts at r28)

strong steady state r20

first erg since 5 days of rowing in portugal!!
- 5 min warm-up with focus on technique, 2:32.5/500m r21
- 5x500m varying the rate…

UT2 2x20r20 (2:30 rest)
- round 1: 2:20.6/500m, 4265m
- round 2: 2:21.0/500m, 4253m

short but sweet r22

- 5 min warm up, 2:20.7/500m r20
- 2x 1K sprints (1:30 rest)
---> 1: 2:05.7/500m r30
---> 2: 2:11.4/500m r29
- 15 m…

6 minute warm-up focusing on technique (2:28.6 r20)
4x250m sprints:
1: 1:57.8 r36
2: 2:25.2 r28
3: 2:01.1 r32
4: 2:02…

2K intervals varying the rate (1:30 rest):
- r18, 2:22.8/500m
- r20, 2:19.7/500m
- r22, 2:17.9/500m
- r19, 2:24.3/500m (c…

- 5 min warmup, 2:22.1/500m
- sprint 1km r30, average 2:09.9/500m (started a little too fast oops)
- 10 min steady r20, 2:23.4/50…

UT2 - 2x 20r20 (2:30 rest)
round 1: 2:24.5/500m, 4152m
round 2: 2:24.8/500m, 4144m

steady rate 20, pace increased from 2:20 to 2:15 throughout the workout

strong and steady at rate 20

steady at rate 20

Fairbairns Race (round 2) subbing for Worrall!!

Fairbairns Race with Cheadle!!

subbing for W1 turned into a technical erg session...

approx 18 minutes spent focusing on technique and learning (then practicing)…

fairbairn’s race practice for Thursday, all steady at 25-27s/m with a little warm up and cooldown on either side :)

steady 20s/m with 3 minute splits
3 - 637m, 2:21.2/500m
6 - 634m, 2:21.9/500m
9 - 638m, 2:21.0/500m
12 - 650m, 2:18.4/500…