Warm up and rest intervals

RP3 10 x 250m, 2 min rest, length 142cm, hr 149 (peak 169). Hard session

Warm up, rest intervals and cool down

RP3 3 x 20 min, 2 @ r.19.0 2:02.9 hr 131 and 138 (peak 144), 1 @ r.20.0 1:59.9 hr 146 (peak 153) length 146cm

Catch up post for warm ups and rest intervals 27 June to 11 July

HMR E4x stroke with Fraser, Hugh and Nick. Lost by 1/2L to Walbrook

Pre HMR race warm up

Pre HMR UT2 r.19.0, length 146cm, hr 137 (peak 144)

10 x 250m, 2 min rest, 4 warm-up, 4 race pace c.1:34.7, r.34, 1 start 1.31.7 r.27, 1 finish 1:28.8 r.38

Molesey 4x, starts and 2 min + 1 min

Molesey 4x starts and 4 x 1 min race pace

RP3 3 x 20 min, 2 min rest, r.19.0, length 146cm, hr 134 (peak 142)

RP3 pre HRR UT2

Molesey 8+, trip up 20 strokes on, 20 off then 4 x 1 min r.34-36

Molesey 4x, 1,2,3,2,1,1 min pieces

RP3 10 x 250m, 2 min rest, rate/ split progression from 1:39.6 r.29 to 1:29.9 r.37, length 145cm, hr 140 (peak 164)

Warm up, rest intervals and cool down

Hampton 1x, UT1 with hard 500m

RP3 3 x 20 min, 2 min rest, r.19.0, length 146cm, hr 134 (peak 142)

Warm up and rest intervals