On a lighter note, and with HOTY only 2 weeks away, here are the weekly ergs...

1)  Warm-up minimum 5min @ +5 to +20, varying speeds.  Then...
8600m in your best time  (don't complain, you knew it was coming...)
Some advice for those new to this sort of distance - try setting out
at +3 to +4 for the first 3000m, then +2 through to 5000m.  After
that, you'll have a better idea of what you can do for the remainder.
If you can hold the +2's go for it.
As for what is an acceptable time, see below...
Men Bmasters and Cgrade - 31:00min approx 1.48ave
Men Dmasters 32:30min approx 1.53ave
Men E/Fmasters 35:00min approx 2.02ave
Womens Cgrade 36:00min approx 2.05ave
Womens Cgrade under 60kgs 38:30min approx 2.14ave
Make sure you warm-down adequately after.

2)  Warm-up 500m light rowing, then...
Set clock for 24min and...
3min @ +10
2min @ +3
1min @ -4
Repeat x 4 with no breaks.
As usual with this session, on the change from -4 to +10, don't
'bounce out' further, hold the +10 and force your body to recover
actively.  This is not a particularly difficult session and should be
approached with enthusiasm!

See you all at the club.

Cheers, Drew