Molesey 8+ 3 x 6 min r.24-30

RP3 30 min alternating 2 min @ 1:48 and 2 min UT1 r.24.6, (26 ish for 1:48), length 145cm, hr 162 (peak 173)

Warm up, aborted 10 x 500 on second 500 and warm down

RP3 3 x 20 min, 2 min rest, r.19.0, length 147cm, hr 137 (peak 144)

Warm up and rest intervals

RP3 10 x 250m, 2 min rest, first 5 r.24 @1.39.7-1:39.4, then r.26 @1:37.3, r.28 @1:34.2, r.30 @1:32.0, r.32 @1:29.7 and r.24 @1:27.6

Warm up, rest intervals and cool down

RP3 10k r.20.0, length 148cm, hr 142 (peak 150) UT2 drifting into UT1

Warm up and cool down

Molesey 8+ 5,4,3,2,1 r.26-34

RP3 10 x 250m, 2 min rest, r.35.9, length 145cm, hr 148 (peak 172)

Warm up, rest intervals and cool down

RP3 3 x 20 min, r.19.0, length 147cm, hr 138 (peak 146)

Warm up and rest intervals

RP3 10 x 1 min on, 1 min off. First 4 warm up then 1:39.8, 1:38.0, 1:38.1, 1:37.9 r.29/30, 1:36.1 r.31, 1:33.8 r.34, length 150cm, ave hr…

Rest intervals and warm down

Molesey 8+ 2 x 10 min, r.20/22/24/26/28

RP3 3 x 20 min, 2 min rest, r.19.0, length 148cm, hr 136 (peak 142)

Warm up and rest intervals

RP3 3 x 20 min, 2 min rest, r.19.0, length 149cm, hr 139 (peak 145)