Avg 19 s/m. 3x5mins at easy pace. Was trying to work on technique, particularly Rickover. Need to stretch the glutes in that area out so…

Short warmup for first erg in ages

NOT A 2K this is just 4* 500/ 2:30. almost threw up in the bin, first time really pushing to go fast in ages

6:00 -> 1:00/3:00 -> 1:00 @ 20->30
fuck fuck rate bad, pace bad. annoying annoying annoying

7 * 3:00/3:00 @ 20s/m
did ok

stuck at 20s/m. bad pace

20mins @ 20s/m, went off a bit fast for the first few strokes to get the split nice and low, meant to aim for about 2:07/500 for the piec…

pretty good score for first 10min in a while

3*7/7 @19s/m aiming 20s/m, under. fucked the final int up, kept on stopping. went off to hard?

4*5/5@20s/m got a REAL bad cramp in my left calf at int 3, flared again in int 4. stretches required

full 7*3/3 @ 20s/m no-one else turned up but its ok, i got no freinds anyway

2:06.1/500m @20s/m, なんかくそのスコア、でもこれから始まるです。

9 intervals 0f 1:40 / :20, except for the 5th which was 2:00

1:00/:50, 2:00/1:40, 1:00/:50

5*3/1:40

4*500m/2:00

2000m/3:30, failure me trying 1500 and not even finishing that. fucker

2*1500m/3:00

3:00/1:30, 2:00/1:00, 1:00 @ 20, 25, 30

10*500m/1:30 @ 20s/m

recovery paddle

2000m/3:30, 1500m/2:20, 1000m/2:00, 500m @20s/m

recovery paddle

500m/1:00, 400m/:50, 300m/:35, 200m/30, 100m @ 20,22,25,25,29 s/m