ctc 5 x 3min r1, 1:30, 2, 1:30

18spm at 180 DF

18 spm

gentle stretch with jetlag at 18spm

4 x 1150 r2 at 22spm

10 x 1:00 r0:30 20spm

\Started doing 30min row. Had to stop (daughter wanted the toilet)

5 x 500 at 24 spm r2

8 x 500 r 3:30

low rate between intervals

6 x 3 min intervals

various intervals, with not much rest. max 26spm

5 x 3min r 1, 1:40, 1:40 & 1:40

warm up

4 x 250 r1 at 25 spm

4 x 500 r2 at 22spm

2 x 500 warm up / wd, and 6 x 250 r1 at 21spm

4 x 1000 r1 at 20spm

500 w/u
then 2k, 1500, 1000,500, at 19 spm r2

18spm, 210 DF

500 w/u & w/d 20spm
8 x 250 r30 20spm 210DF

warm down