Warm up and rest intervals

RP3 10 x 500m, 1 min rest, r.24.8, length 147cm, hr ave 154 (peak 170)

Warm up, rest intervals and cool down

RP3 2 x 20 min, 2 min rest, r.19.0, length 146cm, hr 136 (peak 142)

Warm up and rest intervals

RP3 30 min r.20.0, length 148cm, ave hr 161 (peak 170)

Warm up and cool down

RP3 10 x 500m, 1 min rest. First 4 at r.24 but right bicep a bit sore so rest at r.27, length 149/143, ave hr 150 (peak 168).

Warm up, rest intervals and cool down

RP3 3 x 20 min, 2 min rest. First 2 r.19.0, length 146, hr 134 (peak 142) splits 2:01.9, 3rd r.20.0, length 147cm, hr 155 (peak 161) spli…

Warm up and rest intervals

RP3 3 x 20 min, r.20.0, length 147cm, hr ave 158 (max 169). Hard session

Warm up and rest intervals

Molesey 8+ including bridge to flagpoles r.30

RP3 5k, r.24.0, length 145cm, hr ave 164 (peak 175)

Warm up and cool down

RP3 3 x 20 min, first two r.19.0, 2:02.8, length 148cm, hr 134 (peak 145), last r.20.0, 1:59.9, length 146cm, hr 146 (peak 154)

Warm up and rest intervals

Molesey 8+ including bridge to church r.28-34

Quick scull ahead of coaching