reasonable hard 5K after sprints no problems , elbow a little sore.

1K time trial ,3 54.7 at 1.57.3 happy wit that 90%

good 4min trial , 1055mtrs in 4.05 no probs except elbow.

good hard 10mins at 2.03.8 2,423mtrs happy with that , tendernitus begining to trouble rowing , shit.

16K row today with 200mtr sprints included , just testing out the Elbow , little niggle
but not to bad .

one more to finish off the session

another 2K getting back into it.

2 K time trial 90% happy with that 7,58.

STEADY ,2000MTRS . AFTER 4 DAYS OFF.

Bloody elbow causing problems, G P says cut down a little , or i get more problems .

3x300mtrs felling tired , been a long month, Fluid on the elbow not helping matters . Fluid drawn off today 3 days off

20 min warm up before intervals sprints.

4K cool down after pyramid session.

250/500/750/1K/750/500/250mtr pyramid session , 1.30 rest per 250mtrs. Av 500`s for the lot 1.51.9 happy with that

warm up before pyramid session.

good session considering illness and socialising yesterday.

2nd set of 8K feeling tired having a rest day tomorrow , think i need it.

1st set of 8K no problems.

4K cool down after intervals , feeling tired today , it been a long month .

3x1,500 mtre intervals av h/r 151 av 500`s 1.58.9 happy with them.

15 min warm up before 1,500 intervals.

long easy 18 K row after yesterdays 500`s no problems.