Molesey 8+ first trip battle paddle r.22, 2 x 3 minutes r.30-34

RP3 3 x 20 min, r.18.8, length 147cm, hr 138 (peak 142)

Warm up

RP3 3 x 20 min, 2 min rest UT2, r.18.9, length 147cm, hr 136 (peak 141).

Warm up

RP3 6 x 500m, 3 min rest r.34.6, length 140cm, hr 150 (peak 169)

Warm up and rest intervals

RP3 3 x 20 min, 2 min rest post weights. r.18.7, length 150cm, hr 145 (peak 149). Heart rate higher than normal but didn’t feel par…

Warm up

Molesey 8+ trip down battle paddle r.21-22, 8 x 30 seconds r.35-37

Molesey 8+ 4 x 3 min, r.34-35

RP3 post 3 x 20, r.22.0, length 149cm, hr 162 (peak 172)

RP3 3 x 20 min, r.19.0, length 147cm, hr 136 (peak 142)

Warm up

RP3 4 x 400m, 2:30 rest, r.36.3, length 138cm, hr 148, peak 167

Warm up and 2 x 2k UT2 wind down

RP3 3 x 20 min, r.19.0, length 147cm, hr 138 (peak 145)

Warm up

Molesey 8+ 6 x 3 min, r.30,32,34,34,34,34

RP3 3 x 4 x 250m, 2 min rest, approx 9 minutes between (2k UT2) r. 34-35, length 139, hr peak 161