Thu 22nd 

Did some yoga flows and some GMB stuff in the morning , felt exhausted.

Did some light drills with Ciaran - I did nothing really to compromise the knee. I got him to put a single leg x on (when I was standing) and look to put some internal rotation pressure on my left leg - nothing sudden, just testing the waters a little bit.

Wed 21st 

3 x 2000m; 4 min rest

1) 2:00 @ 22sm
2) 1:57 @ 24sm
3) 1:54 @ 26sm


Tue 20th

AM -
1250m / 5min rest / 500m / 3min rest / 250m

PM -
I jumped in on the Team Tuesday workout
10k team workout (rowing blind) 6-7 1min efforts

then

4 x 10/8 barbell split squat 50 kgs


Mon 19th 

Row 30 r 18

7191m / 2:05 avg


Sat 17th 

1000m checkpoint

3:18.8 - did the first 800 at 2k pace and then tightened the screw for the last 200m (I thought I would make up more time, only about 2 sec). Felt ok, I was tired going in and maybe held off a little but have more in the tank