18.01.18 – Interval Session

Paddled alone today – Phil not feeling 100%.

Paddled at Queens Head – the session went:

1. Warm up fully – did a whole mile with bouts of 12 strokes at flat-out.
2. Then one minute flat-out followed by three minutes not flat-out paddling.
3. Repeat point 2 fifteen times.
4. Cool down.

Achieved peak speed (7.1mph) on last speed interval.

Managed to retain technique most of the way through the speed minutes and in all of the three-minute intervals.

Lost second hat of the year going under a tree that had come down across the canal.

Cross wind played havoc but managed to stay on the centre line of the canal.

It was odd being out alone having spent so many sessions under Phils’ watchful eye.