Tue: 1 x 3000m R24; 1 x 1000m spinning (high rate, low pressure) / 500m (250m R28 + 250m R30)
Thu: 1 x 1000m R24 / rest 10 min/ 1 x 2000m race pace (head race pace)
Sat: HEAD RACE (Head of the River, Nicomekl RC)
