Warm up

Molesey 8+ Battle paddle r.22 (19), 3 x 1 min, 2 min, 3 min, 2 min.

RP3 31:50 of half marathon but got twinge so stopped, stretched and did 2 x 20 min. UT2. R.18.7, length 148, hr 136

Warm up

RP3 2 x 20 min, 2 min rest, r.18.0, length 146cm, hr 139 (peak 144)

RP3 7 x 30s, 1 min rest, r.37, length 140cm, hr 133 (peak 166)

Warm up, rest intervals and cool down post intervals

Molesey 8+ paddle, bursts and starts

RP3 4 x 15 min, r.19.0, length 147cm, hr 137, peak 143. Getting hot

Warm up

Molesey 8+ 1 trip paddle and bursts, second practice starts and 4 x 1 min pieces

Molesey 8+ first trip battle paddle r.22, second 3 x 2 min, 1 min race rate

Coalporters regatta won 50+ fours. Lineup
Me, Roberto, Toby, Berend

Molesey 8+ 6 x 500m

RP3 2 x 4 x 250m, 2 min rest r.35.7, length 141cm, hr 139 (peak 162)

Warm up, rest intervals and cool down

RP3 3 x 20 min, r.19.0, length 146cm, hr 136 (peak 142)

Warm up and rest intervals

RP3 3 x 7 x 30s, 1 min rest r.36

Warm up and rest intervals