RP3 3 x 20 min, 2 min rest, r.19.0, length 146cm, hr ave. 140 (peak 148)

Warm up and rest intervals

RP3 3 x 20 min, 2 min rest, r.19.0, length 143cm, hr ave. 138 (peak 146)

Warm up and rest intervals

RP3 r.22.0, length 146cm, hr ave. 159 (peak 169)

Warm up and cool down

16 x 50s, 70s rest, r.24-32, length 148, hr ave. 145 (peak 168)

Warm up, rest intervals and cool down

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

Warm up, rest intervals and cool down

RP3 10 x 500m, 1 min rest, r.24.0, length 149cm, hr ave. 152 (peak 169)

Warm up, rest intervals and warm down

1x, UT2 then last trip downstream UT1 for the willow, threshold from bottom of island, above threshold from studio boat

1x joined Rich, Harv and Clive for trip back. UT2 up, UT1 down and pushed on from Aquarius

RP3 4 x 8 min, 2 min rest UT2, r.19.0, length 145cm, hr ave. 130 (peak 142)

Warm up, rest intervals and cool down

RP3 5k UT2 with sore back, r.19.0, length 146cm, hr ave. 132 (peak 143)

Warm up and cool down

Molesey 8+, mix of steady state and bursts

RP3 3 x 20 min, 2 min rest, r.19.0, length 145cm, hr ave. 137 (peak 144).