warm up and down in piece. First half steady state. 500m at 5k and 7.5k @1:50 r.24 and 1:46 r.26

Included 10x500m with 1 min rest ave 1:43.5 r.27/28. Good workout

Warm up and down in piece. Steady piece - body around 1:55 r.21

Warm up and down

Steady with warm up in piece. Middle around 1:53 r.22

warm up and down

Challenge series. Pacing good and pretty much on the limit, r.26. First Challenge piece ahead of last year.

Challenge series piece r.25

warm up and down

warm up

First 2.5k sub 1:50 as hoped for a 1:51 overall, slowed to a 1:51.8 ave at 7k r. 24 then blew and paddled home.

Inc 4x1k with 2 min rest @1:45.8 r.26. Hard

Steady piece @1:54/55 r.22. Reasonably hard and back a little stiff

warm up and down

Inc 3x1k with 2min rest @ 1:45.8 r.26

Warm up and down in the piece. Steady piece with body @ 1:54 r. 22

Reasonably hard 5k r.25. Maybe a little more to come at higher rate.

warm up and down

Inc 2x2k with 5 min rest 7:07.5 r25/26 an 7:03.6 r.26/27. Felt tired