Warm up and rest intervals

RP3 30 min: 10 min r.19 UT2, 15 min r.20 UT1, 5 min threshold r.22, length 147cm, hr 146 (peak 168)

Warm up and cool down

RP3 10 x 3 min, 1 min rest, r.24.0, length 145cm, hr 153 (peak 170). Sub max but work

Warm up, rest intervals and warm down

RP3 4 x 20 min, 2 min rest, r.19.0, length 144cm, hr 139 (peak 149). Added an extra 20 min

Warm up and rest intervals

RP3 3 x 20 min r.19.0, length 146cm, hr 135 (peak 143)

Warm up and rest intervals

RP3 3 x 20 min, 2 min rest. First 2 at UT2 2:01.9, r.19.0, length 144cm, hr 133 (peak 142), last at AT+ 1:52.3 r.20.0, length 148cm, hr 1…

Warm up, rest intervals and cool down

RP3 3 x 20 min, r.19.0, UT2 with last 5 mins @2:00, length 145cm, hr 139 (peak 144/ 153)

Rest intervals

RP3 10 x 1 min, 1 min rest r.24/26/28/30/32 x2, length 147cm, hr 149 (peak 173)

Warm up rest intervals and cool down

RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, last 5 min sub 2:00 splits, hr 142 (peak 146/ 156)

Warm up and rest intervals

Molesey 8+, including 20 min r.24

Molesey 8+ at Molesey regatta, semi and final. Won masters 8+

RP3 3 x 20 min, 2 min rest, r.19.0, length 143cm, hr 127 (peak 136). Easy UT2 as racing tomorrow.