Resistance is fertile

I had a crap run on Saturday. Here are the details:
3'28
9'47 \___ 19'05 time-trial time
9'18 /
3'53

I felt leaden and battled at every step. Set a disappointing time.
Lesson: You won't always "be at" your best. It helps to be able to perform so much better than the competition, that even on "off days" you claim victory.

The session was hard. No doubt about it.
5x10 with 1x5 to finish off.

Ben / Sandra
Mandi / Daggy
Laura / Hayley
Col / Gil (moved to 9)
Martin / Jman
Craig S / Anees
Vince / Igshaan
Zayd / Nadir
Carol / Faiza
Mark / Kerri / Iemraan
=---Shane

Nazli did the junior session.

Session focus: endurance. Pyramid to 50 with rating. Then 500m races focusing on half-boat.
Whole boat start, then half doing 50s, then boat finishing off with crescendo.

I can sense the boat is getting much fitter and stronger. Soon it will be beneficial to work on technique (get the length back, and use the twist optimally).

Tonight is another forest run, and expect strength training on Tues.