Warm up and rest intervals

RP3 10 x 500m rate build each rep +1 from 26 to 35. First 9 held between 1:44 and 1:45, last at 1:35. Length 141cm (declined 149 to 133 a…

Warm up, rest intervals and cool down

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

Warm up and rest intervals

Molesey 7+, 20 min r.24/26

RP3 3 x 20 min, 2 min rest r.19.0, length 146cm, hr 134 (peak 142). Good session after having to abort this session a week ago.

Warm up and rest intervals

RP3 UT2 included stop to sort chest strap, r. 18.0, length 150cm, hr 133 (peak 144)

Warm up and down

Easy paddle/ UT2 post weights including warm up and top stops, r.18.4, length 147cm, hr 121 (peak 134)

Molesey 8+ 4 x 5 minutes r.22-30, hr normal

Started 3 x 20 but heart rate spiked to 169 only 350m into the work so abandoned

RP3 10 x 3 min, 1 min rest, r.24.0, length 148cm, hr 159 (peak 174)

Warm up, rest intervals and warm down

RP3 3 x 20 min, r.19.0, length 146cm, hr 140 (peak 145). Tired and hungover

Warm up and rest intervals

RP3 10 x 500m, 1 min rest, r.28.5, length 147cm, hr 157 (peak 172).

Warm up, rest intervals and warm down

RP3 3 x 20 min, r.18.9, length 146cm, hr 139 (peak 145)