Warm up

RP3 3 x 20 min, 2 min rest r.20.0, length 150cm, hr 160 (peak 171). Harder than expected

Warm up

Molesey 8+ 4 x 6 min, r.20-30

Molesey 8+ 4 x 2k r.20-28

RP3 3 x 20 min, 2 min rest r.19.1, hr 137 (peak 143)

Warm up

RP3 4 x 250m, 2 min rest, standing starts r.35, length 138cm, hr peak 158. Done directly after 3 x 20 min with short paddle between

RP3 3 x 20 min, r.19.1, length 147cm, hr 137 (peak 143)

Warm up and rest intervals

Flag to bridge r.18-24, starts and bursts

Molesey 8+ 13 and 15 min rate climbs 18-26

Molesey 8+ 4 x 2k, r.20-26, 24/26, 26/28, 28/30

Molesey 8+, flag to island r.22 and 20 stroke pieces r.26-34

RP3 4 x 15 min, 2 min rest, r.19.5, length 148cm, hr ave 140 (peak 148)

Warm up

RP3 2 x 20 min, 2 min rest r. 19.5, length 149cm, hr slow to connect but approx 135-140 for first 32 mins then pushed on up to 160

Warm up

Warm up and down