RP3 2 x 20 min, 2 min rest r.19.0, length 144cm, hr ave. 137 (peak 150)

Warm up and rest intervals

RP3 10 x 3 min, 1 min rest but got cramp at beginning of 9th so removed it. Rate 24.0, length 144cm, hr ave. 150 (peak 171).

Warm up, rest intervals and cool down

RP3 3 x 20 min, 2 min rest r.19.0, length 144cm, hr ave. 136 (peak 143).

Warm up and rest intervals

RP3 2 x 20 min, r.19.0, length 146cm, hr ave. 135 (peak 142)

Warm up and rest intervals

RP3 3 x 20 min, 2 min rest. First 2 @ 2:00.9, r.19.0, hr ave. 134 (peak 141), last @ 1:59.9, r.20.0, hr ave. 140 (peak 145), length 144cm…

Warm up and rest intervals

RP3 5k, blew up after 3k, r.26.3m length 140cm, hr ave. 159 (peak 169)

Warm up and cool down

RP3 2 x 20 min, 2 min rest, r.19.0, length 145cm, hr ave. 134 (peak 141)

Warm up and rest intervals

RP3 10 x 500m, 1 min rest, r.19.9, length 149cm, hr 143 (peak 166). Longer break after 4th due to loose handle

Warm up and rest intervals

RP3 10 x 3 mins r.19-26. Gradual progression from 2:03.8 r.19.0 to 1:45.7 r.26.0, hr ave. 134 (peak 168). Back had been troubling but cam…

Warm up, rest intervals and cool down

Warm ups but back hurting so binned it

Molesey 8+ 12 min r.20/22/24, fartlek upstream 24-40, 3 x 3 min r.32-34