warm up with 3 bursts

warm up and down

Steady state r.22

warm up and down in the piece, steady state

5k ss after pieces r. 22

Included 2x2x1min @ 1:35 r.33/34 with 1 min rest and 3 min rest between the two. Had wanted to do 4 sets but hard

warm up, paddle between pieces and warm down

steady state with 3 short bursts around 1:40

250 warm up and 500 warm down

Hardish piece r.22. Was about 9 sec up after 2k and then 1:54/ 1:55 rest of the way

warm up and down

warm up and down

Rowed first half at 1:53 pace r.23, paddled for a bit then rowed home ss r.21/22.

Included 10x500m with 1 min rest @ 1:48 r.24

warm up and down in the piece. ss r.20 piece post holiday

paddle 4k - back stiff

Included 4x100m 2 min rest df185. Best 16.2 (1:21.0) and lowest split 1:19. Both pb's! Recent deadlifts working?

1:52.9 split at 5k r.23. Too fast and had to take it down over second half

500m warm up and 1000m warm down

brief warm up