Warm up, rest intervals and cool down

RP3 3 x 20 min, 2 min rest, r.19.0, length 145cm, hr 136 (peak 144)

Warm up, rest intervals and cool down

Molesey 8+, technical to top and steady state back x 2

RP3 10 x 500m, 1 min rest, various rates at r.20,22,24,26,28 (beating 1:50, 1:48, 1:46, 1:44 and 1:42), length 1:48, hr 148 (peak 170)

Warm up and rest intervals

RP3 4 x 20 min, 2 min rest, r.19.0, length 144cm, hr 137 (peak 144). Good session - very consistent

Warm up and rest intervals

RP3 30 min, r.20.0 length 146cm, hr 151 (peak 160)

Warm up and cool down

Easy paddle in 1x at Molesey

RP3 3 x 20 min, first r.18.0 @2:07.9 hr 119, 2nd/3rd r.19.0 @2:03.9 hr 135/138 (peak 143)

Warm up and rest intervals

RP3 3 x 20 min, r.19.0, length 144cm, hr 135 (peak 141)

Warm up and rest intervals

RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr 139 (peak 145). Didn’t feel good.

Warm up and rest intervals

RP3 10 x 3 min, 1 min rest, r.24.0, length 145cm, hr 156 (peak 173)

Warm up, rest intervals and cool down

RP3 3 x 20 min last 5 min @2:00, r.19.0, length 145cm, hr 137 (peak 143/151)