Nothing special for the past few days, up early each morning to train at home then on to work for the day followed by another session in the evening.

I have been working on my technique on the rowing machine in the evenings and it seems to be coming along nicely.  I did 60 minutes last night, average stroke rate is between 18-20 and doing 500m in about 2:40min so managed to do just over 11km, not sure if that is any good but I am pretty happy with it.  Rowing across the Atlantic is all about maintaining a steady rate over a long time so at the moment that is what I am focusing on.

Getting into the eating routine now too and it is paying off, I am up to 69.1kg, with about 12 weeks to my departure for Morocco and another 6kg to gain I need to keep eating.  That means I need to try and gain about 0.5kg (1lb) each week.

Off out for a 5km run now to keep the cardio work up, cross-training is key at the moment to help stay motivated.

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