Bit faster average, but also early at 6:30am. at Grange in London. 973kcal.

First after a month. Took it slow. Older ModelC. 642kcal

15k constant row. Going for fast time, and did it. First on E after 3 days in Hamburg gym C.

3 * 4k. Managed within targets. Better.

4 * (1k @5kP/2k@MP). Managed, but hard.

3 * 6k. Really struggled with this. Didn't manage in time, or targets.

4* (1500@5kP/2k@MP). Didn't quite get second last 1500m in target (1:59, not 1:48), but in overall target.

3 * 4k. First in 10 days. Quite hard, but managed 3 * 4k * (2:04+1:53+2:00). Lost some fitness, but not much.

10k const pace just before flying!

VO2 Max 3 * 1k@5kP/2k@MP. Nothing spectacular. Shorter WO than usual.

LT 3 * 5k + 5k. Managed within targets. Tiring, but had enough energy left at end. Hands sore.

9 * 2k. Tried to go slightly faster. About 0.5 sec/500 faster than last 18k. Not too bad though.

35k Row. Well on track to complete in under 2:07 average. Got two blisters on back of heel which were agony:(

3 * 1500@1:48/2k@2:05 + 5k. Main workout bit faster than last time. Very late in the day, but felt comfortable.

3 * 6k * (2:05/1:53/2:00). Never thought that that I'd manage this workout, but it was invigorating. No HR monitor.

3 * (1250@1:48 / 2k@1:50). Felt good. No HR monitor.

3 * 4k. Quite hard, but actually quite fast.

2 * (2:05/1:53/2:00). Managed comfortably. No HR monitor again.

Quite hard, but this was quite a fast pace at 3 * 1.5k / 2k, as its usually 3 * 1k/2k. No HR monitor.

LT 3 * 4k. Morning workout. All within target, but hard as I'm not a morning person.