Rowed a steady 1:47 r 25/6 apart from first and last 250m. Pretty hard work

warm up in piece then steady with some bursts. 1k @ 1:44 in middle of piece

Rowed first 5k in 17:49 slowed for a bit then kept at 1:53/4 average to bring home below 1:51 average

warm down paddle

Warm up in piece and about 5-6 1 minute rows along the way 1:44 mostly with 1 sub 1:40, 1:54/55 for 1:30 between each

recovery row - from bad hangover! Tortoise dinner last night

Challenge series. Splits 400m 1:37.7 (r.32), 1:39.7 (30), 1:40.1 (31), 1:38.6 (33), 9m 1:34.4 (34). Prior best 09 5:19.9

warm up and down

row at Molesey - Chugani, Obholzer, Graham Smith, JC Rolland, Jonny Searle, Luke, me, Colin, Kingsley Poole. Great fun

warm down

warm up and 2 x 1 mile - only first 700m rowed hard in each case

warm down

warm up and about 800m of mile piece but realised did not have energy to complete in improved time

Challenge series piece. Went out hard but 1:41 ish in the middle

warm up and down with bursts

Warm up and down in the piece. Some bursts at varying pace inc down to 1:35

included 10 x 500m @ 2:00, 1:48, 1:44, 1:40 and 1:36 with 1 min rest x 2. Short swim warm down

steady 10k with 7x 10 stroke bursts thrown in at rate from 20 to 34. Warm up and down within piece

Went out hard - 1:47 r 25 through 5k in 17:49 then paddled for a bit and gradually worked back down to 1:52 splits

warm up and down