warm up and down within piece. Body steady 1:57/58 r 21

Light weights to rebuild bodyweight (80kgs today). Then 6 x 1min on 1 min off @1:40 r. 30/31, last 1:37.7 r 32/33

warm up and down

Medium hard

Tired

10 x 1k @ 2:00, 1:55, 1:52, 1:50 and 1:48 then repeated. 1 min rest. Felt pretty weak

Included 4 x 1min @ 1:40, 1 min off
First proper session at the re-opened company gym. A few light weights first

paddle with a few bursts

warm up and down and included 10 x 500 r 27/88 mostly around 1:43.8. Last r 30/31 1:39.7 so overall average 1:44.4

warm up and down

1:54 r 21/ 22. Was going to do 10k but had cramp. Lost 6kg in 2 weeks (now 83) - very tough fortnight personally

warm up and down

Hard piece for the monthly challenge. Rate 26/27. Well ahead of the 22:49 last year.

warm up and down

Rating 22 mostly @ 1:54

attempted 6344 but blew at 4k

Attempted 6344 but blew at 4k

warm down

Warm up within then brought ave down to just below 1:46 and held it there. Warm up and piece all at r 20

warm up and down