We have just had two nights up here on the Gold Coast and after breakfast this morning we had a catch up about things and generally we are pretty happy where we are up to in our prep. The on water stuff here included three rows and we did some good work. Mainly we have been focusing on getting the rhythm working for us and working on being relaxed, which is showing benefits. It has not been structured that way but if I am to put it into words rhythm and relaxation seem to be what we are spending most our time on. During the session we have started to see some good speeds on the stroke coach which, we think is pretty well calibrated. We have certain standards that we are aware of which we are still a fair way off reaching but over the three rows we have begun to see signs of the speed returning. So things are tracking along pretty well, Duncan has had an injury with his calf but it is being managed pretty well. How does a rower injury their calf I hear people say well over use injuries occur and I guess there is something in his movement that’s creates the injury for him. As for my health, well physically I feel in good shape and will be doing a step test next Monday to get a gauge on that more. I don’t like to head down this path but I can’t recall feeling fitter before so I figure that as long as I stay injury free and keep refining the movement then things are looking good. We are certainly into the final phase of prep here in Australia before leaving for the World Cup. We are not smashing ourselves but working solidly and I know we are looking forward to continue to ramp things up as we move forward.