Easy 8,000mtrs , low heart rate , it`s been a hard week , no stress this morning , lun ch time in ale house i think

slow 2K to get the body mo ving lol .

Non stress day 12,000mtrs in the hour , after yesterdays interval session. av h/r 124,relaxing swim after and sauna

cool down after inter vals , me knackered for the day , ready for a beer .

8 x500 mtr intervals 3 min rest. Hard session this one av mhr150 av.500`s 1.57 .0 nothing left at the end , got there.

3000mtrs warm up before 500mtr inter vals , feeling good.

4500mtrs helping training partner through his 10K test .

2,000mtrs cool down after 10K session no problems , heart rate spot on, recovered very quickly

10,000mtr row, 45mins at 2.14.9 av h/r 140 ,26strokes per min . Good workout plenty more to come ,felt good.

cool down a fter sprint session , no problems.

100,200,300,400,50,600mtr intervals60 secs rest inbetween av mhr 136 av500`s 2.01.2 no problems , lots more to come.

3,000mtr warm up before sprint session , .

20min warm up 4,300mtrs then 10x250mtrs at high heart rate,then 4,000mtrs cool down overall avhr147,av500`s 2.14.9,happy

2,000mtr cool down after training session.

2nd 5,000mtrs 8 secs slower than first one , mhr 138 av kilometer 4min 42 secs no probs .

5,000mtrs at about 85% of race pace , good training session,av h/r 126 av kilometre 4min 40 no pro blems.

60min row ,Easy 4min 46 sec kilometres av h/r 130 enjoyed it watching the snow and liste ning to music,ready for daynow

2,000mtr cool down after sprint session, no problems.

10x300mtrs 90secs rest av mhr 149 av 500`s 1.58 .3 good workout no problems.

5,000mtrs warm up before sprint session , feeling good no problems.

good session,20min war m up the n test piece 2500mtrs, 10.00.5 @2.00.0 well happy with that result, 4K cool down no prob

Nice and easy 11,000mtrs this cold winter morning, -7 at 06 00 bloody cold but nice and fresh, let the day begin

crap day today , did a little bit then binned it , , did ar ms chest abs and legs instead nothing there for rower .

cool down after sprints .no problems felt really good today .