3000mtr cool down after sprints no probs only card didn`t work.

cool down after sprints no problems.

5x1min + 1min rest av 500`s 1.54.1 happy with them no problems.

good warm up ready for more sprints.

10 min cool down after sprints good day no problems.

10x1min + 1min rest. good session , av. h/r for the session 148, av 500 1.52.6 happy with them no problems.

20min warm up ready for sprint session, no problems, feeling good.

2min to see how the body is , no problems.

easy 15K getting over yesterdays drinks in the local. Beer and rowing do not mix well remember that.

30 min warm up no problems, feeling .

3K cool down after sprints.no problems, feeling good .

rowing step terst 5x4mins 30sec rest, at 2.39, 2.27, 2.18, 2.09. flat out on last one 4,500mtrs covered .

7Krow no problems enjoyable no stress, getting some miles in after 2 days of sprints, no problems, day off tomorrow.

another 1300mtrs to help Shirley home inher 30min row .

good 5K rowing with shirley under control felt good .

Long steady row no stress av h/r 130

cool down after sprints, no probs.

6x250mtrs 1 min rest av, 500 1.53.5 av h/r 152.

good 30 min warm up ready for sprints feeling good no problems.

4K cool down after sprints no probs.

5x500`s 2min rest, avh/r 155 av 500 1,54.8 happy with them , no problems.

20min warm up before sprints no probs feeling good.

5K cool down after hard sprint.

Well there you go beat all expectations, 2.55.2 at 1.49.5 incredible , only 2weeks training after holidays.