Warm up, rest intervals and cool down

RP3 10 x 500m, 1 min rest, r.24.0, length 149cm, hr ave. 152 (peak 169)

Warm up, rest intervals and warm down

1x, UT2 then last trip downstream UT1 for the willow, threshold from bottom of island, above threshold from studio boat

1x joined Rich, Harv and Clive for trip back. UT2 up, UT1 down and pushed on from Aquarius

RP3 4 x 8 min, 2 min rest UT2, r.19.0, length 145cm, hr ave. 130 (peak 142)

Warm up, rest intervals and cool down

RP3 5k UT2 with sore back, r.19.0, length 146cm, hr ave. 132 (peak 143)

Warm up and cool down

Molesey 8+, mix of steady state and bursts

RP3 3 x 20 min, 2 min rest, r.19.0, length 145cm, hr ave. 137 (peak 144).

Warm up, rest intervals and cool down

RP3 10 x 3 min, r.20.0, length 149cm, hr ave. 137 (peak 159).

Warm up, rest intervals and cool down

Easy UT2 in 1x at Molesey

RP3 UT2, r.19.0, length 148cm, hr ave. 134 (peak 149)

Warm up and cool down

Quick low rate 500 post weighs before flight. Rate 24.3, length 152cm, hr ave. 152 (peak 167)

RP3 warm up post weights

RP3 10 x 500m, 1 min rest, length 143cm, hr ave. 152 (peak 173)

Warm up, rest intervals and cool down

RP3. Set off aiming for 1:55.5 average but started massively overheating and struggled through. Rate 23.3, length 139cm, hr ave.155 (peak…

Warm up and cool down

RP3 3 x 20 min, 2 min rest, r.19.0, length 143cm, hr ave. 134 (peak 142)

Warm up and rest intervals