**15r20**

**6 min rate work**
3 @ r21, 2 @ r23, 1 @ r25

**45r20**
5: 2:18.7 r20
10: 2:19.1 r20
15: 2:18.5 r19
20: 2:18.2 r20
25: 2:18.6 r20
30: 2:17.7 r20
35: 2:19.0…

**10x40s (1:00 rest)**
average r36
1: 1:52.3 r36
2: 1:52.3 r36
3: 1:51.7 r38
4: 1:52.3 r38
5: 1:52.9 r36
6: 1…

cheers Dennis for the last minute race cancellation :((

did a mix of stuff (mostly UT2 with a few sprints) on the erg instead

***8x500m (1:30 rest)***
1: 2:01.0 r31
2: 2:02.7 r30
3: 2:03.8 r31
4: 2:08.8 r27
5: 2:09.0 r27
6: 2:07.8 r27
…

***NEWNHAM HEAD***
not just fastest in our bumps division, but fastest women’s crew overall!!! what a day 🤩

**4x1K (3:00 rest)**
average rate 30
1: 2:03.7 r31
2: 2:06.1 r30
3: 2:07.6 r29
4: 2:07.1 r30
recovering from a co…

**THE BOILING FROG**
3x10mins (4:00 rest) with up 2s every two mins: 20-28, then 22-30, finally 24-32
1 - 2:13.6/500m
2 - 2:1…

**30r20**
6: 2:15.7 r21
12: 2:15.7 r20
18: 2:15.6 r21
24: 2:16.0 r20
30: 2:15.6 r21

**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…