row 8+ at Molesey inc 2x8 min r.30

Included 6x100m 2 min rest, df160-195. Best 16.5 (1:22.5). Lowest split 1:20

250m warm up and 750m warm down

Steady state piece - eased into it bulk at 1:55 r.21

Included 8x1min on, 1 min rest. Ave 301 (1:39.6) r.29-30 (though 31 strokes given higher first 5). 2 reps more in tank

Warm up and down in the piece. Body ~ 1:56 r.21 ss. OK ease back session

Went through 5k in 1:51.9 ave (same as last week) but more even (4 sec slower at 2k). Hardish but eased again in last 2k

warm up and down

warm up and down

Went off too hard (deliberately) so reasonably hard piece. Eased back in last 2k

Included 4x100m 2min rest, df160. Best 16.4 (1:22.0)

Warm up and down in the piece. Body ~1:55 r.21 ss.

Warm up and down in the piece r.21. Ease back in session after all the sprinting!

Included 6x100m 2min rest, df 165 last 3 best - all 16.3/ 1:21.5 r. 41/42. Lowest split on any stroke 1:20 - seems limit

Included 4x300m 4 min rest - ave split 1:28.5, 1:29.6, 1:31.0, 1:29.6. First 2 df 155, 3rd 140?, 4th 180. r.37/38. Faded

warm up and down

Included 4x250m 3min rest. 43.2, 43.2, NRO, 42.9. Drag 155, lowered drag on 3rd. All had bad fade over last 30-70m

2k warm up and 1k warm down

Challenge piece. Drag 155, rate 35-42. Dropped rate (though not pace) too much in middle but pleased overall