Couple of bursts at the hotel

Nice gym and lovely ergs!

Nothing heavy - total of under 8k with two 1:30 bursts

 Later on I popped down to see about how to get to the venue and had a look inside at the warm up area

trial 2k start and finish

Plan was "set the monitor to 2000m, row the first 750m looking for closer to 1:31 average through the first 500m (but you will achieve much of this by the first 150m fast, then 1:32), then 250m at 1:34/5.... paddle down from 1250m to 300m to go, 50m at 1:34/5, then blast the last 250m sub 1:25." I possibly went off to hard - basically counted 15 strokes and then dropped back to 1:34 with 1:35 now and then but saw some 1:36's in there - I find it awkward backing off this far and struggled to get the rhythm and was pretty glad to see 750 gone to regroup - at this point I thought the target of 1:25 for the last 250 was going to be a bit tough - started winding down to it 300m from home then counted 25 strokes at 250 to go - the odd glimpse at the monitor - the stroke was (I think) quite good technique wise and strong through the legs.

6by1min - a painful way to do it ....

who's bright idea was the 6by1min - starting at PB pace? ? ?

cos it didn't stay there for long - but at least I stayed with it to the end - then I had a lie down ....

through Ice and Snow I go - 40r20 70% HRR

Managed to get through the Ice and Snow this morning to get in for a 40min row - deliberately kept it light with the Euro's looming.

8by500m rate ladder - bit more like it

Needed to play it safe but still push myself - so picked 8by500 starting at r28 for first two then 30, 32 and 34 - target was 1:35 first two - 1:34.0 third and fourth - 1:33.0 fifth and sixth then hopefully closer to 1:30 on the last two - as it happened I started a little faster and so tried to neg split the reps while keeping the control - I managed it - miles of form but at least I have a little confidence back and may even be in with a chance on Saturday (in the masters B final age 36-43)

40r20 70% HRR

nothing exciting - trying to get some base fitness working - it's hiding well - but as I am on antibiotics that can cause my HR to creep up - also for some reason woke at 3:45am and stayed awake for a hour last night so not the most rested...

4 HD's in one session - gotta be a PB!

first a 2k - target was 1:35 r28 - but lack of focus got the better of me

So then a 1250 ...

Then a 750 ...

and finally a 500 ..