Steady state r.22/23. Tried to hold 1:57 average but only got to 7k before slowing

Warm up and down

Steady state r.22/23 with Kinsella and Bieber

Warm up and down

Went through 5k in 1:57.5 but tired and blew up. Paddled second half to bring under 40 mins. r.22

Warm up and down

Steady state r.22 with Kinsella and Bieber. Warm up in piece. Steadily declining split

warm down

Steady piece r.22. Glad to go under 40 min given recent form/ lack of fitness

Warm up and down

Slight negative split. r.23 until last 1k

Warm up and down

Challenge piece though fitness very poor. Off a bit too hard at 1:49.1 first 500 then 1:51.1, 152.2 and 1:50.9. r.26 df 125

Warm up and down

Hard piece, badly paced! Went through 2k in 7:37.6 (1:54.4) already fading after 1k at 1:53.8. Then blew up twice targeting 1:55 ave an…

Warm up and down

Included 6 x 500mm r.25/26 splits 1:49.8, 2 min rest. Working but not flat out

Steady paddle r.22/23

Warm up and down

Warm down paddle after weights

Warm down paddle after weights

Warm down paddle after weights

Decent steady piece r.23, df 120. Quite level paced apart from start and finish - first and last 1k at 1:52 average.

Warm up and down

OK piece. r.26 df 120. Slight negative split