1.5k warm up and 1k warm down

Warm up 1k then 3x2k @ 1:48 r.24 (7:11.4, 7:10.8, 7;10.6) with 5min paddle/rest. Warm down 1k. Hardish

500m extra warm down

warm up and down in the piece - middle around 1:53 r.23. A little harder than Friday

warm up and down in the piece - middle around 1:53 r. 23. Moderate ss row

Challenge series splits/r 1:42.3/28 1:44.2/28 1:44.9/27 1:44.9/29 1:42.9/30
Reasonably paced fair reflection of fitness

1.5k warm up and 2k warm down

Reasonably hard piece above 2.5k race pace. Could have held a bit longer - 1,250m maybe?

1.5k warm up and 2k warm down

Warm up and then 3x2k @1:50 r.23/24 with 4 min rest. Working but not too hard

1250 warm up and began 2,500 but not feeling good so aborted

ss/ recovery @ 1:58 r.21. Warm up and down within piece

1.5k warm up then 4x750m @1:41.8 r.27-29, 3 min rest. Felt harder than I hoped! 4.5k @ 1:58 to warm down

warm down steady state r. 22

Pacing piece for monthly challenge. r. 27. Harder than I hoped!

warm up

warm down

10k warm up in piece then 9 x 250m on 750m paddle. Pace varied but generally c. 1:42 r. 28

Easy 10k as pulled muscle in back last Tuesday

first and last 2k @ 1:51/52 r.22. Harder last 250 but kept rate down. Middle 6k easy ss