Day 1 -1 x 3000m R24; 1 x 1000m spinning (high rate, low pressure) / 2 x 500m (250m R28 + 250m R30)
Day 2 - 1 x 1000m R24 / rest 10 min/ 1 x 2000m race pace (head race pace)
Day 3 - HEAD RACE (Head of the River, Nicomekl RC)
Note: First erg test (20 minutes) is coming up the week after Head of the River.
