R30 8 x 1:00 / 2:00R 1:44.5 4.1 3.8 3.0 3.8 2.7 3.4 1.3
139/69 142/88 145/89 147/93 146/96 150/97 149/101 156/98

WU 5 x R20 42s / R30 18s

WU R20 42s (2:30) / R30 18s (1:48)

R30 250/ 1:30R /500/ 2:30R /500/ 2:30R /500/ 2:30R /250 0:53.5 (1:47.0) 1:47.8 1:47.8 1:45.2 0:51.5 (1:43.0) 147? 51? 55? 55? 51?

R22/R20/R18 3 x 8:00/2:40R 140 45 48 50 144 47 51 51 144 48 50 52

CD 83 (start) 115 27 32 33

R24 1:47.1

R24 2 x 1:00/3:00R 1:46.7 46.7

R24 3 x 45s / 2:15R 1:47.6 7.1 6.6

R24 4 x 30s / 1:30R 1:47.1 7.1 6.3 6.3

WU R20 4 x 45s/R28/R24/R20 15s 1:42.9 1:46.5 1:52.1 Trying to find min pace for 1:48

R20 112 19 21 21

R30 8 x 30s / 1:30R i.e. 15 strokes each interval.
1:42.7 2.0 0.6 0.6 0.6 0.6 0.6 0.0 (1:42.7 = 146m, 1:42.0=147m, 1:40.6=149m, 1:40.…

WU 5 x R20 42s/R30 18s (going hard)

R22/R20/R18 3 x 8:00/2:40R 127 33 39 45 135 43 47 50 140 47 49 51 2:02.6 2:05.5 2:08.4

R22/R20/R18 3 x 8:00/2:40R 136 45 51 56 148 56 60 62 152 60 62 64 1:59.8 2:02.6 2:05.6

CD R20 119 27 30 31

WU R20 6 x 42s/R30 18s

R30 8 x 500/3:00R 152 56 59 61 62 62 64 65 1:47.5 .7 .4 .3 .2 .5 .5 6.7

R24 6:00 / 5:00R / R22 6:00 R24 1:55.6 56.0 55.1 R22 1:57.6 58.3 57.6 155 63 68